Double AMRAP

Open gym 9:30 this Saturday at 609.  

This weekend several of our coaches will be 

at Coach Burgener's Olympic lifting Certification.

Robin

Michael F

Kindel

Liz

will all get to do some Snatch, Clean & Jerk and some Burpees!

AMRAP in 7 minutes

10 toe 2 bar

10 push ups

rest 3 min 

AMRAP in 7 minutes

15 kb swings

10 (steps) kb overhead (You cannot set the kb down)

10 immediate burpee penalty for setting the kb down

Rowing Time Trial

We know it's cold out, but don't let that stop ya!  Get your CrossFit on.

NO OPEN GYM ON SATURDAY.  OPERATION GET SOME WILL BE IN FULL EFFECT! 

There are a few spots left.  Come in sign up and get some!  

WOD

row 800 meter time trial.

4x   

This is an all out max  effort!

100 toe 2 bar