021219 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

3 RDS

30 DU/singles

4 cone suicide run

20 mountain climbers

Weightlifting

Deadlift

70% x 5

75% x 5

80% x 3

85% x 1 + (amrap)

65% x 8

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

5 Devil Press 40/25’s

12 C2B

250M row

Core

Metcon (No Measure)

4 Rounds

10 V ups

:20 Hollow hold

Categories: WOD

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