Wednesday, 1 February, 2012

Warm-up: 3 Rounds: 40' Shuttle run 8 Ball slams 5 Ring rows 40' Bear crawl Workout: Complete as many rounds as possible in 15 minutes of: 15 foot Rope climb, 2 ascents 20 Wall ball shots, 20 pound ball Run 200 meters Post rounds completed to comments. Powerlifting: A1. HB Back Squat 5 x 4-5 @20x1; Rest 2:00 A2. Depth HSPU 5 x 3-5 @50x0; Rest 2:00 B: Squat clean 3 TnG reps EMOM for 10 minutes. Add weight each set C. Ring FLR 3 x Max Effort hold; Rest 1:00 Registration for The CrossFit Games OPEN launches TODAY! Click here to register! Be a part of the CFHSV OPEN TEAM!! All REGISTERED athletes who complete all 5 WODs, regardless of whether scaled or Rx’d, will receive a FREE CFHSV OPEN T-SHIRT! Get registered TODAY!