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January 23, 2018

22
Jan

January 23, 2018

GROUP WARM-UP
2 Rounds
:30 Air bike
100 Meter run
5 Beat swings
5 Toes-to-bar

METCON
For time:
1000 Meter run
40 Toes-to-bar
800 Meter run
20 Toes-to-bar
400 Meter run
10 Toes-to-bar

ALTERNATE METCON
500 Meter run
40 Abmat situps
300 Meter run
20 Abmat situps
100 Meter run
10 Abmat situps

POWER
3 sets of:
5 High seated box jumps (or box jumps)
50 Meter sled push 140/100
– rest ~2:00 between sets

MIDLINE
3 sets
:20 (each side) Suitcase hold
8 (each way) stir the pot

Open Prep Courses Start this Friday! 

In anticipation of the 2018 CrossFit Open, we are again holding some prep courses. These will allow you to learn new and/or fine-tun existing skills. Note the dates and subject matter below.
This Friday, January 26 at 5:15 PM we will be focusing on Kipping (pull-ups, toes-to-bar, etc.)  and handstand push-ups
The Open officially begins on February 22! Register at: games.crossfit.com
All team member’s name will be printed on our 2018 shirt, which will be available for purchase.

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