Reminder – tomorrow’s workout, CrossFit Open 17.2 will be released tonight at 8PM. The blog will be updated with the WOD at 8:30PM. Come out to do it, or cheer everyone on for Friday Night Lights tomorrow night at 6:30PM!
ROMWOD tonight @ 7:15pm at CFH. Come get swole and flexy and watch the release of 17.2.
Mobility WOD
1 Minute of Shoulder Distraction on a Band
1 Minute of Couch Stretch
3 Rounds
WOD
3 Rounds of…
4 min AMRAP:
15 Sit ups
12 Deadlifts
9 Hanging Power Cleans
Rest 4 minutes
Score = your slowest AMRAP (lowest rounds + reps). Start over on each one.
Fitness: 115/75
RX: 135/95
RX+: 155/105
Coaching tip: The weight today should be moderate- shoot to go unbroken as long as possible on your hanging power cleans. Four minutes of work followed by 4 minutes of rest should allow you to attack each AMRAP with 100% intensity.
No shoes? No problem for Becky on 17.1