2.20.17

SIGN UP FOR THE OPEN! FIRST WORKOUT WILL BE RELEASED THIS THURSDAY AT 8pm! We will be streaming it at the gym so come down if you're free and watch with us! Just like last year, we will be running Friday night lights to give as many of you participating an opportunity to compete together! We are looking forward to it! https://games.crossfit.com/

Individual warm-up
300m row
5 inchworm walk outs
30 arm circles
10 lunges
10 leg hugs

Group warm-up
5 world's greatest stretch
10 leg swings
:30 box shoulder stretch
10 thoracic spine rotations
5 downward dog to cobra transitions
30 band pull aparts
20 monster walks

Conditioning
6 min AMRAP
6 thrusters 95/65
12 KB swings 55/35
8 pull-ups
-rest 4 mins-
7 min AMRAP
7 push press 115/75
7 deadlifts 115/75
7 toes to bar
-rest 4 mins-
8 min AMRAP
200m run
8 power cleans 115/75
8 box jumps 24/20