CrossFit Open News

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CrossFit Open News

16.2

ALL classes on Friday will be 16.2

Friday Night Lights

6:30pm

Heats will start promptly,

If you need to be judged on Friday Night, then  make sure and COMMENT and SIGN UP on the Event Page

FRIDAY NIGHT LIGHTS REGISTRATION

Saturday

10:30am

* If you need to be judged at a time that does not fit this schedule, then you must contact us to schedule a time.

Dynamic warm up
Group warm up
Muscle up skill work
(Swings/transitions)
Overhead squats
2-2-2-2.  Not a max.
Then
In 2 minutes perform
40 kb swings(1.5/1)  + as many
Muscle ups or C2B pull ups as possible
Rest as needed.
3 rounds.
Wod.
3 rounds for time.
20 sumo deadlift high pull (95/65)
20 hand release push ups
MAD MOBI
Pigeon
Hamstring up n over
Shoulder bully
Lat band stretch

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