Wednesday – March 16

For Time:100 Double Unders (Or a 3 minute cap of working on DU)50 Sit Ups10 Handstand Push Ups50 Russian KB Swings (53/35)10 Handstand Push Ups50/40 Cal Row OR 40/30 Cal Bike10 Handstand Push Ups50 Goblet Squats (53/35)10 Handstand Push Ups50 Burpees100 Double...

Tuesday – February 28

Part 1:12 Minute AMRAP10 Toes to Bar5 Hang Power Cleans (135/85)5 Push Jerks (135/85)10 Box Jumps (24/20)5 Hang Power Cleans5 Push Jerks (135/85)Part 2:10-15 Minutes to work on:Muscle Up and/or Pull...

Monday – February 27

Part 1:Every 4 Minutes for 16+ Minutes (5 rounds)200 M Run15 Wall Balls (20/14)*Each round should be a "sprint"*Record fastest and slowest times)Part 2:8 x 3Front Squat*Start near 70%, work your way up from there*Rest less than 1:30 between sets

Friday – February 24

**PLEASE ARRIVE EARLY TO CLASS TO BEGIN WARMING UP ON YOUR OWN, AS WE NEED TO DO TWO HEATS PER CLASS**CROSSFIT OPEN 17.110 DB Snatches 15 Burpee Box Jumps20 DB Snatches15 Burpee Box Jumps30 DB Snatches15 Burpee Box Jumps40 DB Snatches 15 Burpee Box Jumps50...