CrossFit – Mon, Mar 9
2026 Open Shirts are available to reserve! Write your name/ size down on the sheet at the gym on the black table! I only ordered so many! First come first serve! We can crop or make it a tank for you if you wish! $25🤩
OPEN WEEK 3
Warm Up (Checkmark)
Three sets of:
30 Single Unders
10 Push Ups
10 Squats
Back Squat (6 Rounds for reps)
Every 1:30 min perform:
1 set of 2 reps at 65%
1 set of 2 reps at 72.5%
3 sets of 5 reps at 77.5%
1 set of 5+ reps at 77.5%
METCON (Time)
For TIme:
10-9-8-7-6-5-4-3-2-1
Power Cleans 135/95
Strict Hand Stand Push Ups
Rest 2 min
1-2-3-4-5-6-7-8-9-10
Deadlifts 185/155
Bar Facing Burpees
Accessory Work (Checkmark)
3 Sets
6 Strict Toes to bar
6 Dumbell Bench Press