160121 ~ Friday Open Prep!
Aren't these Open Retests Fun?!?!? I think they are!! Friday Night Lights are Coming this year for the Open! Mark your calendars....every Friday between 5-8 pm we will be hosting the Open WODs! More details to follow...the 1st Ever Canuck Cup will be awarded this year!!
Want to take part in all of the fun?!?!? Sign up!! games.crossfit.com!
Today we will feature a little ditty from 2014! Who will get to the Muscle Ups???????
Need work on your Pullups, C2B, T2B, HSPU, or Muscle Ups?? These movements are all fair game for the Open! Guess what....we have an Gymnastics Open Prep Seminar to help!! There are only a few spots remaining! https://www.facebook.com/events/1524845191149141/
EMOM for 8 minutes
50 DU (Or as many as possible)
5 Full Snatch @ 75-80% 1RM
Complete as many rounds and repetitions as possible in 14 minutes of:
40 wall-balls (20/14#)
30 cleans (135/95#)
10 down to 1
Posted on Thu, January 21, 2016
by Sue Ann Van Damme