REMEMBER THIS FRIDAY, FEB 22nd, THE CROSSFIT OPEN STARTS! THERE WILL BE NO AFTERNOON CLASSES. The Open WOD will start at 4pm and continue as long as needed until everyone gets their WOD done. We will do the WOD in heats. Make sure you sign up for a heat (in our Facebook group) or as soon as you arrive at the gym! I can’t guarantee time slots for everyone so please sign up ASAP or get someone to sign you up! There will be a heat list put up ASAP after the WOD is announced. Most likely around 12:30-1:00pm on Friday. Please be aware of the standards and what you are required to do! As you will be performing the WOD and JUDGING as well! You do not need to be registered to do the WOD on a Friday afternoon, although we encourage you to sign up and be a part of the Crossfit Community worldwide participating in these WODs.

STRENGTH

Group 1 (0-3 Strict Pull ups)

a) 4 Sets:

Max Band pull ups (band that allows at least 5-10 pull ups. No kipping, bouncing or swinging)

*Rest 60 sec

b) 5 Negative Pull ups with 1-3 sec hold at the top of each rep. (lower as slow as possible)

*60 sec rest

OR

Group 2 (4+ Strict pull ups)

a) 4 Sets: 3-5 Weighted strict pull ups (more weight than last week)

*Rest 60 sec

b) 4 Sets:

5-10 Ring rows @ 31X2 tempo *Rest 60 sec

CONDITIONING

A) 7 min AMRAP

10m HS Walk

5 Renegade rows (Push up + Right arm row + Left arm row) 15kg/10kg

*rest 3-5 mins

b) 7 min AMRAP

8 R Arm KB Push Press 24/16kg

8 L Arm KB Push Press

100m KB Suitcase Carry 24/16kg (swap arms ½ way)