3.12.21 Workout of the Day

Birthday’s
Happy Birthday Ashley & Micheal Kamer

RED Friday’s
Please wear your RED & Remember Everyone Deployed.

The Open
This year’s 2021 CrossFit Open starts today. The 3 week test of fitness will be completed in class, the next 3 Friday’s on the Barbell Side as class workout. Those athletes that would like to be judged please sign up at open.CrossFit.com. Retests may be done on Monday as well. For more information please see a coach.

Friday 415 Open Gym
Today we will offer a 415-515 PM Open Gym with Coach Beth

Sign-ins
Please continue to sign in as this helps us coaches prep for class & for social distance protocol.

Barbell
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

Interval
1. Conditioning: Team of 2 30 min leapfrog AMRAP
12 single DB box step ups (50/35)
8 incline push-ups to box
100 m sprint