WOD Monday March 14th

CrossFit Open Competitors: Today is the last day to complete 16.3. All scores must be entered by 8 p.m. tonight!

This weeks Open Announcement! We will be at the gym Thursday at 8 p.m. watching it live! Open validation will be at 11 a.m. on Saturday and Sunday, Please try to come to do the workout during one of these two times. 

Warm up: 10 Good Mornings, 10 Empty bar squats, 10 Back Extensions

  1. Every other minute for 10 minutes: 5 Back Squat @ 70-75%

2. “Strict Fran”

21, 15, 9

Front Squat @ 95 / 63

Strict Press @ 95 / 63

Strict Pull up

You should know who this is!!

 

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