CrossFit WOD – Tue, Feb 25

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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

Sumo Deadlift (4 x 8 w/ tempo
3 sec negative)

Metcon

Metcon (Time)

Three rounds of:

25 Toes to Bar

12 Deadlifts

Then,

Three rounds of:

Max set of Barbell Bent Over Rows

Max set of push-ups

20 Back Rack Lunges
L1: any weight for challenge and feel correct muscles

L2: 135 DL; 95 BB Row & Lunge

L3: 185 DL; 135 BB Row & Lunge

Toes to Bar – Isometric

Toes to Bar – Isometrics (Checkmark)

Accumulate 3 minutes in L-Sit hold on parallettes

Every break, perform 20 sec arch hold on floor