Friday 3.9.2018

**Reminder: No 5:30 or 6:30pm Classes; instead, join us for Friday Night Lights at 6pm!

"FITNESS" & "PERFORMANCE"

A. Take 10-12 minutes to work on Overhead Squat technique, and build to the weight you will be using for the workoutThen...B. "CrossFit Open Workout 18.3"Scaled Version:2 Rounds for time (14 minute time cap):100 Single-Unders20 Overhead Squats (45/35 lb) (sub is Goblet Squats)100 Single-Unders12 Pull-ups (sub is Jumping Pull-ups)100 Single-Unders20 Dumbbell Snatches (35/20 lb)100 Single-Unders12 Pull-upsorRX Version:2 Rounds for time (14 minute time cap):100 Double Unders20 Overhead Squats (115/80 lb)100 Double Unders12 Ring Muscle-Ups100 Double Unders20 Dumbbell Snatches (50/35 lb)100 Double Unders12 Bar Muscle-UpsFor full details and movement standards, please head to http://games.crossfit.com

"COMPETITION"

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

"ENDURANCE"

1 Minute Assault Bike @75%1 Minute Assault Bike @85%1 Minute Assault Bike Easyx 7-10 sets