monday

CrossFit Open 2021

Sign ups for the CrossFit Open 2021 is now available! Head on over to the games site and get yourself signed up! We'll be designing custom Open t-shirts for all those who sign up and of course we'll up the anty on the competition by holding our own intramural team competition. 

Warm-up

1 ROUND
20 Single Unders
10 Right Leg SU
10 Left Leg SU
20 Alternating Legs SU
10 Left/Right Hop SU
10 Forward/Back Hop SU
:20 Single + Single + High Jump
10 Single Tap Penguin Hop
10 Double Tap Penguin Hop
:20 Single + Single + Double
:20 Double Under Practice*

Into...

2 ROUNDS
10 BB Good Morning
20 Shoulder Taps
5/5 SA DB Bent Over Row

Strength

E2MOM x 14 MINUTES
5 TNG Deadlifts
Immediately into...
:30 Max Double Unders

*Build from Moderate to Heavy.

(Score is Weight)

Metcon

3 ROUNDS FOR TIME
6 Deadlifts (315/225)|(225/155)
12 No Push-Up Renegade Row (35/20)|(20/10)*
72 Double Unders

(Score is Time)