Announcements

Have you signed up for the CrossFit OPEN Yet?!?!  

02/10/2018

Buy In: Coach lead dynamics. 

Skill: 10 min to work on gymnastics/MU progressions:
5 kip swing on rings
5 horizontal hips to ring/bar
5 strict transitions (use box/ lower rings, or use band to focus on that transition)
5 jumping MU 

WOD: Teams of 2:
Part A) 8 min AMRAP:
9 TTB
15 OHS
21 cal
*one person working at a time, each person completes set # of reps at each exercise before moving on to next*

-5 min break-
Part B) 8 min AMRAP: 
18 HSPU
30 Pull ups
42 lateral box jump/step ups
*one person working at a time, split set reps of each exercise before moving on to next*

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