**Max Week!! Make sure to have spotters when needed. These should be max efforts, but not at any cost. Be smart 😊
**Get signed up for the Crossfit OPEN! We have some fun stuff planned.
GROUP PREP
1 min ski
1 min row
1 min bike
10 Leg Swings
10 Worlds Greatest
10 Banded Side Steps
10 Air Squats
Barbell Warmup
STRENGTH
1 Rep Max Back Squat
WOD
“Acid Bath”
For Time:
500m Ski
500m Row
.7 Mile Bike
**Must be done in this order for Rx. Waterfall the start, so everyone can use the ski erg first. You can choose to use the Air Runner in place of the Ski Erg, but make a note on the board.
OPTIONAL POST WOD
Happy Birthday Beth!! Beth’s Choice:
Take 10 minutes to establish a heavy complex of:
1 Deadlift
1 Hang Power Clean
1 Jerk
MOBILITY
5 min cool down cardio
CrossFit Reserve 