Open GYM

Main – CrossFit

Open Gym for all classes, 3 WODs to choose from.
Beginners Class from 6-7pm.
14.5 Open Announcement at 7pm.

Warm-up (No Measure)

2 Rds:

Run 200M
5 Perfect Stretch per leg
5 Pullups
10 Pushups
15 Squats

Metcon (Time)

Option #1 Mondays WOD

Bane
10-9-8-7-6-5-4-3-2-1
Deadlifts (185, 135#)
Burpees over the Bar

Option #2 Tuesdays WOD

EMOMx14:
Odd: AMRAP of 5 Burpees over the Bar + 5 Thrusters (95, 65#)
Even: Rest

Option #3 Wednesdays WOD

Man on Fire
5 rounds of:
6 Power Snatches (135, 95#)
12 Box Jump Overs (24, 20″)

Option #4

Pick 2 GOATS (weaknesses) and work them till you get it right!! Practice makes perfect or very close to it!!

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