Thursday 1.14.16
Registration for the 2016 CrossFit Open has begun! It's the greatest time of the CrossFit year!!! Our weekly Friday Night Lights during the 5 weeks of the Open includes a DJ, food trucks, and an entire community celebrating one another's hard work. The Open is for anyone and everyone - so register NOW at games.crossfit.com!!
FOUNDATIONS
6 rounds for time:
Run/Row 200m/300m
16 KBS or 8 burpees (when you row, you'll do burpees, when you run, you'll do KBS)
GPP and ENDURANCE
6 rounds for time:
Run/Row 400m/500m
20 KBS (53/35#) or 10 burpees (when you row, you'll do burpees, when you run, you'll do KBS)
COMPETITION PROGRAM
REST DAY
A. You may choose to do 20-40 minutes of running or Assault bike at a conversational pace
B. 20-30 minutes of mobility