FRIDAY

Did everyone see the Open 18.1 announcement and workout?? I’m super excited for the start of the 2018 Open. Saturday we will be tackling this together from 8-9 am. I will have heats set up to sign up for and will be assigning judges. If you are unable to come on Saturday, come see me. You have until Monday to get this done.

Deadlift acc work (CrossFit Invictus)

Three sets of:

Single-Leg Deadlift x 6-8 reps each leg

Rest 60 seconds

Barbell Glute Bridges x 6-8 reps

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

METCON

OPEN
“Tine”
3 Rounds:
500 Meter Row
12 Deadlifts (245/165)
15 Box Jumps (30/24)

PERFORMANCE
“Tine”
3 Rounds:
500 Meter Row
12 Deadlifts (205/145)
15 Box Jumps (30/24)

FITNESS
“Tine”
3 Rounds:
500 Meter Row
12 Deadlifts (185/135)
15 Box Jumps (24/20)