Wednesday 2.10.16
Don't forget to sign up for your FREE 2016 CrossFit Open t-shirt using the sign up sheet at the front desk, if you registered for this year's Open! The last day to sign up for your shirt is tomorrow, and we won't be ordering extras....
FOUNDATIONS
A. 20 minutes to practice muscle up drills
B. 7 rounds for time:
5 front squats
5 reverse grip pull ups
5 dips
GPP
A. 20 minutes to practice muscle ups
B. 7 rounds for time:
5 front squats (185/135#)
5 ring muscle ups
COMPETITION EXTRA WORK
(Pre GPP)
A. 3 rounds NFT:
2-4 skin the cats
10 Russian KBS (HEAVY)
45-60 sec nose to wall handstand hold
B. Deadlift 15-10-5
Perform 10 box jumps (40/30") between sets