Flying into the weekend

Announcements 

1. Sign up for the Open – Games.crossfit.com
2. Affiliate – Crossfit Cadence
3. Team RPM Training
4. Open Begins February 21st

CROSSFIT

S,P &P Cycle: squat- pull–press –PULL– off

A. Squat Clean

EMOM Waves

0-3 70% 75% 80% -rest

4- 7 75% 80% 85% -rest

8-12 80% 85% 90% -done

B. 4 rounds each for time
1 k c2 bike
10 Devils Press
10 DB Front Squats
1 min rest between

50/35

CSPORT

A. 10 min:
10 rev. lunge to glute activation ea. leg
10 curl to press
200m row

B. 10 min:
10 tricep kick backs ea. side
10 jack knives
10 cal bike

C. for time:
block run
+
5 rds:
“cindy”
+
Block run
+
5 rds
“cindy”