6 days until the Crossfit Open!

Click here to join the CFSB Open Team Facebook Page to stay up to date on CFSB Crossfit Open News 

and then click here to sign your ass up for the open, and join our team

and, Carl is gone, Coaching at another Crossfit Football Cert in Texas- Post ideas on what to do to his desk/office area while he is gone.

and then click here to join in on the Crossfit Open Wod 1 Guessing Game

then…look at the workouts below

A.

“Mini Flight Simulator”

4 minute amrap

3 Unbroken Double Unders

1 No Push Up Burpee

6 Unbroken Double Unders

1 No Push Up Burpee

9 Unbroken Double Unders

1 No Push Up Burpee

12 Unbroken Double Unders

1 No Push Up Burpee

15-1, 18-1, 21-1…etc

Notes:

Rx’d will be to move up by unbroken 3’s in the double unders, if you trip and break the set, you must repeat.

Scaled will be doing it not unbroken, Or by simply doing singles.

Rest 10 minutes

B.

Every minute on the minute, stop and perform 4 burpees, then work your way through the following.

20 Power Cleans

20 Thrusters

20 Power Snatches

20 Push Presses

20 Overhead Squats

Notes:

Weight for all lifts is 95/65

12 minute time cap

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