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

Strength

Glute Bridge and Split Squat Superset

Barbell Glute Bridge (5 x 8)

Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
superset with split squat eccentrics

Pistol Strength (Checkmark)

Eccentric deficit split squat

3 x 5 w/ 5 sec down tempo

Recording Load and Time

Only use below to log your Back Squat weight and your best row time

Row, Squat, Row

Metcon (Time)

1k row for time

Then,

5-4-3-2-1 for load:

Back Squat (heavy)

Then,

1k row for time
rest as needed for the back squat sets

25 min cap

Back Squat (record weight here)

1000m Row (Time)

Max Effort 1000m Row
record time here