Thursday 2-21-2019

6:30pm class with be a longer ROMWOD session! Come join us for about 45:00 of getting swole and flexy!

CrossFit Open 19.1 workout will be announced at 6:00pm tonight! Be sure to tune into CrossFit ‘s facebook for the live announcement. We’ll be watching at the gym. Then sign up for your heat in Zenplanner for Saturday!

RX

For Time: 
21 – 15 – 9
Row Calories (Women: 15-10-5) 
DB Front Squats (45/25)

 15 – 12 – 9
Toes to Bar
DB Hang Power Cleans (45/25)

 12 – 9 – 6
Ski Erg Cals (women: 9-6-3)
DB Thrusters (45/25)

 

SCALED:

For Time: 
21 – 15 – 9
Row Calories (Women: 15-10-5) 
DB Front Squats  or Goblet Squats

15 – 12 – 9
High knees or Hands to feet
DB Hang Power Cleans 

 12 – 9 – 6
Ski Erg Cals (women: 9-6-3)
DB Thrusters