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TUESDAY CrossFit WOD 2.21.17

20
Feb

TUESDAY CrossFit WOD 2.21.17

OKAY CFV GANG this Thursday the first WOD of the 2017 CrossFit Open is released!!! Don’t forget there will be a watch party every Thursday @ 7:00 pm for the next five weeks. We will be doing ALL judging on Saturdays. SO what does this mean for CFV. Every Thursday and Saturday over the next five weeks there will be a slight adjustment to the schedule it will look like this:

Thursday: AM classes no change PM Classes will be held at 4:00 pm, 5:00 pm, and 6:00 pm.
Saturday: 9-11 Open WOD & Judging
9-11 Open Gym (I will post a body weight WOD every Saturday)

THIS IS JUST ON THURSDAYS & SATURDAYS AND ONLY DURING THE OPEN.
Feb. 23rd/25th
Mar. 2nd/4th
Mar. 9th/11th
Mar. 16th/18th
Mar. 23rd/25th

Come out and watch and cheer on your friends as the compete in the CrossFit Open……OR even better get registered and join in the fun, you won’t regret it!

WARM UP
4 Min AMRAP
5 Good Mornings
5 Strict Pull Ups
10 Sit Ups

WOD
27-21-15-9
Deadlifts 155/105
Pull-ups / Rx+ C2B pull-ups
Calories Row

*15 MIN CAP

L2
135/95/Scaled

CORE WORK
Static Holds:
:90 On
:30 Off
2 Rounds: Hold for as long as possible in a 90 second window of:
-Plank Hold
-Front Rack BB Hold 155/105#
-Hollow hold
-Deadlift Carry Hold 155/105#

*Scale weight as needed

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