Announcements

CrossFit Open Workout Dates

Saturday 9:30am workouts on March 1st, 8th, and 15th

• 7:30am, 8:30am will be normal CF classes
• 9:30am will be the Open workouts 25.1, 25.2, and 25.3

CrossFit9 – CrossFit WOD

Skill

Jump rope (AMRAP – Reps)

Jump rope

5 rounds:

1 min on/ 1 min rest

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

10 Hang power snatch

10 Dips
L1: 45/35 or db snatch

L2: 75/55

L3: 95/65; 1 muscle up + 10 dips each round

Sprint (Distance)

Bike Erg Tabata

8 rounds x 20 sec sprint/10 sec rest

Toes to Bar – Strength

Incline Bench Toes to Bar (Checkmark)

Scaled Toes to Bar

4 x 5+ with faster up, slower down tempo

3 rounds per leg

Front Scale x 20 sec

Back Scale x 20 sec