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Friday March 21:

Dynamic Warm Up KB Swing: Hip Hinge Deadlift 3x3, last set at 75% Open Workout 14.4 14 minute AMRAP: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 / 14 lb. 30 cleans, 135 / 95 lb. 20 muscle-ups Split Squat 4x6

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Thursday March 20:

Rest Day/Open Gym: 5:30am-10:00pm On Ramp 1: 5:30-6:30 We will be watching the live announcement of the CrossFit Open tonight at 8pm, feel free to stop by!

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Friday March 14:

Dynamic Warm Up Deadlift 5x3, last 3 sets at 80% AMRAP 8,if you're not being judged keep the weight at 135/95! 10 dl 135/95 15 box jumps 24/20 15 dl 185/135 15 box jumps 24/20 20 dl 225/155 15 box jumps 24/20 25 dl 275/185 15 box jumps 24/20 30 dl 315/205 15 box jumps 24/20 35 dl 365/225 15 box jumps 24/20 Cash Out: Split ...

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