WEDNESDAY, FEBRUARY 28TH 2018

CrossFit Fannin – CrossFit

2018 CROSSFIT OPEN

1. HERE IS THE LINK TO WODIFY ARENA FOR YOUR HEAT. IF YOU WENT LAST WEEK YOUR ALREADY IN THERE BUT WANTED TO TRY SOMETHING DIFFERENT SO PLEASE SIGN UP FOR HEAT FOR FRIDAY HERE:

www.crossfitopen20182018_1.wodifyarena.com

*REMEMBER YOUR NOT ACTUALLY PICKING YOUR HEAT YOU ARE JUST SIGNING UP I WILL ASSIGN LANES FRIDAY MORNING.

**IF YOU ALREADY HAVE AN ACCOUNT OR REGISTERED LAST WEEK IT MAY NOT LET YOU DO IT. I WILL ASSIGN HEATS FRIDAY AM SO THAT WILL BE ANYBODY NEW PLUS LAST WEEKS PEOPLE SO IF YOU AREN’T GOING FRIDAY PLEASE LET ME KNOW ASAP!!!

1. JUST LIKE LAST WEEK AS FAR AS PARKING/REGISTRATION ETC.

2. I WILL POST THE HEAT FRIDAY AM BEFORE 9 AM. PLEASE LET ME KNOW BY 12 IS SOMETHING DOESN’T WORK FOR YOU.

3. I WILL POST ON WODIFY ARENA, AND WILL POST ON WODIFY AS WELL.

Metcon (Time)

4 Rounds for time of:

5 Deadlifts (95/135) (125/185)

5 HSPU (strict for rx+)

5 Power Clean (same)

5 STO (same)

*good lifting cycle. Shouldn’t think speed as much as you do quality movement and moderate loading.

*NOT DESIGNED TO GO SUPER FAST

CASH-OUT

couple options:

1,600 meter row/ 3 lap run/skill work/heavy dball up and over shoulder with a parnter I go:you go 4-6 minutes (we have 30 pound medball up to 90 dball)

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