CrossFit – Mon, Mar 2
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 2
Warm Up
Jerk Work (6 Rounds for reps)
Every 2 minutes, for 6 minutes (3 sets of):
3 Power Jerks @ 70+%
At the 6:00 mark…
Every 2 minutes, for 6 minutes (3 sets of):
12 Power Jerks @ 40-50%
Focus:
-Build during the first 6 minutes.
-Rep speed during the last 6 minutes.
METCON (AMRAP – Reps)
Complete as many rounds and reps as possible in 20 minutes of:
5 Wall Walks or 50 Foot Handstand Walk (5′ increments)
200 Meter Run
15 Stationary Dips or 5 Ring Muscle Ups
200 Meter Run
75 Double Unders
200 Meter Run
Accessory Work (Checkmark)
3 Sets of:
12 GHD’s
12 Vups
Three sets of:
10 Swings
10 Wall squats
10 Push ups