Monday 2-13-23

CrossFit Open is HERE! Get Registered today! https://games.crossfit.com/

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

Mobility:
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)

Strength:
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)

WOD:
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