The Open kicks off March 11th

The Open is almost here!

1. SIGN UP!

Go to https://open.crossfit.com/ to sign up

2. SHOW UP FOR CLASS ON FRIDAY!

Be sure to sign up for class to participate!

All Friday classes will be doing the Open workout whether you are signed up for the Open or not. Make up timings will be available. Contact Derek for more info.

3. LOG YOUR SCORES!

Be a part of the Worldwide CrossFit Community by logging your scores online

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3/10/21

WOD

With a Partner
30 minute AMRAP of:
21 Cal Machine
15 Wall-balls, 20/14-lbs.
9 Ring Dips

*You do a round, your partner does a round.

Train At Home

Warm up:
200m Run
12 Air squats
12 DB Presses
200m Run
8 DB squats
8 Dips
200m Run
6 DB Thrusters

WOD:
30 minute AMRAP of:
300m Run
15 Single DB Thruster
9 Dips
Rest 1 Minute

Cool down:
3 sets:
:30 hamstring stretch, each leg
:30 hip flexor stretch, each leg
:30 pec stretch, each arm

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Get your Open T-shirt!

Now available at our online store