021119 Crossfit


Announcements

CrossFit Open Throw Down 2019-Beers and Cheers!!!
February 22, 2019
4pm-7pm
No Evening Classes!!!

The Compound CF – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Back Squat

70% x 5

75% x 5

80% x 3

85% x 1 + (amrap)

65% x 8

Metcon

Metcon (Time)

4 Rounds

6 Power Snatch 95/65

12 T2B

12 Alt. Pistols

Every 3:00 on the 3:00

35 Double unders

17 Min cap

**Bar must be dropped every rep and reset**

**3x Singles for double unders**

**Sub 3x air squats for pistols**

Core

Metcon (No Measure)

Tabata Planks

:20 on :10 off 8 Rounds

Categories: WOD

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