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 (Alternate movements)

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:

60-calorie row

50 toes-to-bars

40 wall-balls (20/14#)

30 cleans (135/95#)

20 muscle-ups

Cash Out:

Alternate movements

10 down to 1

GHD Situp

Hip/Back Extension


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