Open WOD Friday!

 In Workout of the Day

Coach Drew will be competing tomorrow, Saturday February 22, in an Olympic Lifting meet trying to qualify for the USAW National Championships which are held later this summer.  If you’d like to go watch and support, the weightlifting meet will be held at 210 CrossFit off of Bitters/281 area.  He will be lifting in the final session beginning at 3:00pm!

WARM UP

3x:

20 Jumping Jacks

20 Lunges

10 Push-ups

20 Banded Good Mornings

STRENGTH

15 Min to Work Up to 1RM Deadlift:

5 @ 65%

5 @ 70%

3 @ 75%

3 @ 80%

1 @ 85%

1 @ 90%

1 @ 95%

1 @ 100+%

WOD

Open WOD 11.4

10 Min AMRAP

60 Bar Facing Burpees

30 Overhead Squats (120/90)

10 Ring Dips

(Rx+ = Muscle Ups)

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