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CrossFit 2/22/2018
Open heats are live on wodify. If you plan on performing 18.1 Friday afternoon/evening, you must sign up for a heat ahead of time.
Warm-up
Metcon (No Measure)
500M Row
2 Rounds
10 Spiderman Lunge
10 Air Squats
5 Inch Worms
Strength
Front Squat + Back Squat (6 X (2+4))
Every 2:00 For Six Rounds:

2 Front Squat + 4 Back Squat

Set #1 – 70% of 1RM Front Squat

Set #2 – 73% of 1RM Front Squat

Set #3 – 76% of 1RM Front Squat

Set #4 – 79% of 1RM Front Squat

Set #5 – 82% of 1RM Front Squat

Set #6 – 85% of 1RM Front Squat
Metcon
Metcon (4 Rounds for reps)
4 Rounds of 2 Minutes Work, 2 Minutes Rest:
10 Thrusters (95#/65#)[115#/75#]
Max Effort Burpee over Bar
 
 
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