16 Feb CrossFit – Thu, Feb 16

Announcements

Open shirts are in!! If you ordered a shirt, please let one of the coach’s know and they will grab it for you!

CrossFit Metric – CrossFit

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Warm-up

A. General

2 rounds

30 Jumping Jacks

15 Hollow Rocks

5 Push Up to Down Dog

10 Squats Jumps

8 Bottom of Squat Arm Reach

Metcon

B: Metcon (Distance)

EMOM 32

Min 1: Empty Sled Push

Min 2: Tsunami Waves

Min 3: 4-8 Man Maker

Min 4: 30-50 Russian Twist

Min 5: 4-6 High Box Jumps

Min 6: Standing C2 Bike@damper 10

Min 7: Heavy Bear HugCarry

Min 8: 10-20 KB Swings
Flow

45 sec Work

15 sec Transition

*2 Person / station