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WOD 210312 - FRIDAY

BOX ANNOUNCEMENT:


FRIDAY NIGHT LIGHTS @ 6:45 PM

2021 CROSSFIT OPEN

The 6:45 PM class will be designated for those who want to participate in the CrossFit Open. Please make sure to reserve your spot online so we can ensure you have a judge! Whether you are competing or spectating, come join the fun and see what the OPEN is all about!


Also, if you are not in the Open and want to do the WOD, all OPEN workouts will be programmed for the Monday following the announcement. Judges can also be available on this day.


*Judges and spectators are required to wear a mask*

 

WARM UP


Coach Stretch

Shoulder Mobility


3 RDS

6 Rev Lunge to High Knee

5 Yoga Push Ups

6 Glute Bridges

5 Good Mornings

 

Skill / Strength


4 Sets

6 Bentover Row


Superset

6 DB Tricep Extension

 

WOD


9 AMRAP


8 OHS, 95/65#

12 Burpee to Plate

24 DUs

 

Post WOD Accessory


100 Bicycle Kicks

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