Tuesday – 170221

170221Adam

Announcements

  • CrossFit Open 2017 – Starts this week!
    • The announcement of workout 17.1 is this Thurday night at 6pm and our 1st Friday Night Lights is this Friday from 5-7pm
    • 5 weeks, 5 workouts, a snapshot of your fitness
    • Year after year we do the Open at WMCF to test our fitness, strengthen our community, and get comfortable with the uncomfortable.  We hope that you join us in making 2017 even more epic than last year!
    • Register for the Open by CLICKING HERE

SWOD

3 sets of:
Single-arm DB Row x 8-10 reps, each side @ 2011
rest 30 secnds
Single-arm DB Bench Press x 8-10 reps, each side @ 2011
rest 30 secnds

WOD

Complete as many rounds and reps as possible in 15 minutes of:
6 Burpees to a 6″ target
12 Overhead DB Lunges (50’s/35’s)
6 C2B Pull Ups
12 Overhead DB Lunges (50’s/35’s)

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