Monday, October 7th 2019

The CrossFit Open is back this Friday. Register for $20 through this link! CrossFit Games. Friday Night Lights will be every Friday for the next 5 Weeks from 5PM to 7PM.

Warm Up:
400m Run
1 Minute Sumo Squat Hold
10 Inch Worm Walk Outs
10 Cat/Cow
20 Alt Torso Twists
10 Alt Crossovers
10 Wrist, Elbow, and Arm Circles

Strength
Front Squat
3-4 Minutes – Squat warm up  
14 Minutes to find Heavy 3 Reps

WOD
10 Rounds for time
8 Hand Release Push Ups
30 DUs
1 Power Snatch 135/95