021319 Crossfit


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

The Compound CF – CrossFit

View Public Whiteboard


Coach led warm-up

200m run

10 primal pull throughs

10 lateral lunges

10 samson stretches

10 cat to camel stretch

10 good morning stretches

10 burpees

10 grasshoppers



Metcon (No Measure)

15 Min rope climb practice

Break into teams

*Rope climbing technique

*Proper positions for footing

Metcon (Time)

4 Rounds

8 C&J 135/95

3 Rope Climbs

12 Burpees

Categories: WOD

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