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

A different kind of WOD

To failure (AMRAP – Reps)

3 rounds all to failure:

2000m bike erg (fast)

Sit-ups/ghds

Romanian deadlift (weight 1)

Strict P ull-ups

Bench press (weight 2)

Barbell bent over row (weight 1)

Plank hold
L1: weight 1: 75/55; weight 2: 95/65

L2: weight 1: 95/65; weight 2: 135/95

L3: weight 1: 135/95; weight 2: 185/125

Keep doing reps until failure or near failure, then move directly into the next exercise. Spotter is required for bench press!

Pistol Squat Accessory

Pistol Squat Accessory (Checkmark)

3 rounds :

5/5 Candlestick pistol roll

10 sec Bottom of pistol hold (on last rep)

No holding the foot

scale to regular candle stick roll, and/or to elevated on mats