10/02/19

Suz & Dan

The 2020 CrossFit Open begins in 8 days!! If you haven’t registered already, click HERE. Registration only takes a few min.

Please sign-up on the whiteboard at the coaches desk once you register. 

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“Air Force”
For Time:
– 20 Thrusters
– 20 SDLHP
– 20 Push Presses
– 20 Overhead Squats
– 20 Front Squats

95/65 for all lifts.

*To start the workout and at the top of every minute, perform 4 Burpees.

12min Cap.

For Leaderboard.

Part II. 3 Rounds, not for time:
– 1min Alternating Bird Dogs
– 1min Alternating Dead Bugs
– 30sec Side Plank Hip Lifts – Right
– 30sec Side Plank Hip Lifts – Left