Friday 3.24.2017

*Please join us tonight for our last "Friday Night Lights" of the 2017 CrossFit Open competition.  We will be kicking off at 6:30pm; come out, show your support, and have some fun!

"FITNESS" & "PERFORMANCE"

A. Complete as many rounds and reps as possible in 6 minutes of:15 Wall Balls30 Double UndersRest 4 minutes, then...B. Complete as many rounds and reps as possible in 6 minutes of:9 Burpees to 6"60-ft. Sandbag Carry (150/100 lbs) -- 30 feet down and backRest 4 minutes, then...C. Complete as many rounds and reps as possible in 6 minutes of:12/9 Calorie Row6 Power Cleans (135/95) -- or 12 Kettlebell Swings

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**17.5 is also an option today, running off of the same continuous clock as the class.

"COMPETITION"

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

"ENDURANCE"

2 Minute Assault Bike @ 80%Rest 1 minute2 Minute Farmers Walk (32/24-kg per hand)Rest 1 minute2 Minute Row @ 80%Rest 1 minutex 5 sets