Monday 2-12-18

Well, one more week until the first Open workout….so get your butt signed up!

Having said that, we take the competition to the next level by making two teams made up of all of you who sign up for the Open. Team Black vs. Team Grey. We do a “draft” and we even do a spirit competition every Friday night.

So, you’ll be placed on a team and we do “jerseys” as well. If you would like to get a shirt, we’ll need to know your size by putting it down on the board tomorrow.

Trust us, it’ll be more fun than you realized, so head to games.crossfit.com to sign up!

Also, go read the write up for our February M.O.M. by clicking here.

Swink Sweat

4 Rounds of:

-1:00 Battle Ropes

-1:00 Box Jumps

-1:00 DB Rows, alt. rounds

-1:00 Weighted March

Rest as needed

Swink Fundamentals

-Hip Mobility

Strength:

Back Squats

Warm up sets:

-1×5 @40%, 1×5 @50%, 1×5 @60%

Working Sets:

-1×5 @75%

-1×3 @85%

-1×AMRAP @95%

-3×10 Strict Press, tough

For Time (12:00 cutoff):

-30/20 Calorie Bike

-30 Push Jerks, RX (135/95)

-30 Deadlifts, same

-30 Bar Facing Burpees

*Scaled version #1 would be 20 reps of each, version #2 would be 15 reps of each

Make sure you check out the M.O.M.