Open Gym from 8-11am! WOD at 8:15am, or come do your own thing. All other classes cancelled. Regularly scheduled Open Gym tomorrow (Sat) from 8-9am.
WARMUP
10 min AMRAP
1 min cardio
3 up dog to down dog
3 burpee to down dog
10 air squats
10 Banded side steps
5 Ring Rows
5 Kip Swings
3 pull-ups
10 DB Press
5 Russian KBS
3 American KBS
Then…
BB Warmup
WOD
30 min EMOM (6 rounds):
5 Front Squats (75% BW) – from the rack
5 Push Presses (75% BW) – from the rack
5 Bar Muscle-Ups
10 Devils Press (50/35)
10 calorie Assault Air Bike
*Rx if you can finish all work in under the minute for all rounds. Scale appropriately to make sure you have at least 10-15 sec rest every minute.
OPTIONAL POST WOD
Bench Press
5-3-1-3-5 @ 65-75-85-75-65%
CrossFit Reserve 