Monday 2-13-23

CrossFit Open is HERE! Get Registered today!

Warm Up:
Run or Row 800m
15 OH Squats 
20 Sit Ups 
10 Burpees 

Frog Rotation 4x (15 sec on each side)
10 Band Pass Thru in OH Position 
10 Cross Side To Side
Pigeon (30 sec on each side)

Warm up deadlift and shoulder press!!!! 
EMOM for 10 Min  
Even Minute 3 Deadlifts (80% of 1 RM)
ODD Min: 3 Shoulder Press (80% 1 RM)

Happy Belated Bday Andrew!! 

3 Round for time of:
Row 250m
21 Hang DB Squat Clean Thrusters (40/25#)
12 Chest to Bar Pull Ups