Friday 3.22.2019

*There is no 5:30 or 6:30pm Classes this evening; instead, please join of us for our final Friday Night Lights event of the 2019 Open, followed by our "End of the Open Celebration" at Hot Club!

"FITNESS" & "PERFORMANCE"

A. Three sets of:Bulgarian Split Squat x 6-8 reps each leg @ 3011Rest 60 secondsStrict Supinated-Grip Pull-ups x 8-10 reps @ 2110Rest 60 secondsPlank from Elbows x 40-60 seconds (add weight if this is easy for you)Rest 60 secondsB. Three sets for max reps/calories:60 Seconds of Thrusters (95/65 lb) or Dumbbell Thrusters60 Seconds of Toes to Bar (or Hanging Knee Raises)60 Seconds of Rowing for CaloriesRest 60 seconds

"COMPETITION"

"CrossFit Open Workout 19.5"33-27-21-15-9 reps for time of:Thrusters (95/65 lb)Chest-to-bar pull-upsTime cap: 20 minutes

"ENDURANCE"

15/12 Calorie Ski15/12 Calorie Row15/12 Calorie Bike ErgRest 1:1x 8 sets