Warm-Up:
Coach’s choice
WOD prep:
Deadlift
Push Jerk out of the rack
15 minutes to build to a heavy double for each.
Perform 2 deadlifts
Perform 2 push jerks from the rack
WOD:
Option 1 Opens:
4 Rounds for time:
21 Deadlifts (135,95)
15 Box Jump Overs (24,20)
9 Push Jerks (135,95)
Option 2 Performance:
4 Rounds for time:
21 Deadlifts (115,75)
15 Box Jump Overs (24,20)
9 Push Jerks (115,75)
Option 3 Functional:
4 Rounds for time:
21 Deadlifts (95,65)
15 Box Jump Overs (20,12)
9 Push Press (95,65)
Post WOD:
Banded hamstring stretch
CFS Brief:
The 2019 CrossFit Open are here. We’ll do the Open workouts every Friday in classes and as an option on Mondays.
*CFS members are invited to receive 50% off anything at the Reebok Flagship store at their headquarters in Boston from 2/5/19 – 3/31/19.
You must show proof of membership to get in. You can simply log into Zen Planner and show them your latest membership fee on your phone.
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Option 3: 9:26. Thanks for the private lesson John! Breakfast Wednesday tomorrow. Meet at the box at 7:30am!
Correction. Option 2 135#
Yikes 115#
Rob + Numbers at 6:30am = Confusion. Nice work on the WOD! That looks like a fun one that I will put on my list!!
Third time’s a charm 🙄 It was fun. I did 24″ box jumps overs without landing on the box the first round but could not sustain it.
11:06 rx
11;06 rx