CrossFit – Fri, Feb 28
Saturday March 1st, 8th & 15th – 8 & 9am only. Anyone doing the Open will come and get judged during this time.
Advanced class returns Saturday, March 22nd.

Warm-up

3 Min Cardio

10 PVC pass thru

10 Leg Swings

front rack stretch

10 PVC Push Jerk

10 Power Clean

10 OHS

10 Thrusters

Parther up – set up bar & Ball

I go you go

2x thru

3 each:

S2OH

Sit Up

Power Clean

Air Squat

OHS

Kayakers

Thruster

Metcon (Time)

Partner Wod

1 works 1 rest

3000 m Row

60 S2OH 75/55 (rx+ 95/65)

120 Sit Ups

60 Power Cleans

120 Air Squats

60 OHS

120 Kayakers 20/14

60 Thrusters

30 Min CAP

Cooldown

Band Shoulder

Band Hip

Kneeling Hamstring