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

Weightlifting

Complex (establish a heavy complex)

2 Power Cleans

1 Hang Clean
(20 min)

Metcon

Endurance (Time)

12 x 25/20 cal row or ski

rest 1 min between
goal is sub 1:00 per round. scale and go all out as needed

(24 min cap)

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 2 min accumulate

Back Scale x 2 min accumulate