Monday, March 8, 2021

The Crossfit Open starts this week (March 11th) and will last for three weeks. This year we will be holding the Open workouts on Fridays at 4:30 and 5:45 pm. and on Saturdays from 9:30-11:30am. Stay tuned for sign up reservations. In the meantime you can register for the Open on the CF Games website.

030821 WOD

A) Warmup

Coaches Choice

B) Strength

Take 15 Minutes to build to a 3RM

Box Squat (parallel or slightly below)

C) Metcon

For Time:

3 Rounds of:

10 Burpees

10 Wall balls (20/14, 10’/9’)

Rest 1:00

2 Rounds of:

15 Burpees

15 Wall balls

Rest 1:00

1 Round of:

30 Burpees

30 Wall balls