Friday 3.2.2018

*Reminder: Tonight is our second "Friday Night Lights" of the CrossFit Open, starting at 6:30pm.  If you plan to compete, Please be sure that you have registered, and expect an email from Alecia at some point today with your heat time!

"FITNESS" & "PERFORMANCE"

Take 12-15 minutes to work on Clean technique, then...CrossFit Open Workout 18.2Complete 1,2,3,4,5,6,7,8,9 and 10 rep rounds for time of:Dumbbell SquatsBar-facing BurpeesRx:Men use 50-lb. dumbbellsWomen use 35-lb. dumbbellsScaled:Men use 35-lb. dumbbells,stepping burpees allowedWomen use 20-lb. dumbbells,stepping burpees allowedCrossFit Open Workout 18.2aTo be completed in the 12 minute time-cap of Open 18.2:Establish a 1-Rep-Max Clean

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

30/21 Calorie Assault BikeRest 2 minutesx 3+20/15 Calorie Assault BikeRest 90 secondsx 5+10/7 Calorie Assault BikeRest 45 secondsx 7