CrossFit Open:
Don’t forget to register for the 2016 CrossFit Open. Register with Hardware CrossFit as your affiliate and team! Week one begins 2/25/16.
Strength:
Front Squat: Find a 1RM with 5 sec in the bottom and 12 secs at the top
then,
Front Squat: 3×3 @ 85% of today’s 1RM (same tempo – 5 secs in bottom, 12 secs at top)
Conditioning:
*Score is your total # of reps from AMRAPs
3 min:
- 500m Row
- AMRAP Burpees Over Rower
1 min rest/transition
3 min:
- 400m Run
- AMRAP CTB Pull Ups
1 min rest/transition
3 min:
- 30 KBS (70/55)
- AMRAP Thrusters (95/65)