Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– shoulder press
– wall squats
– broad jump
– double unders

FITNESS-
A. Front Squat, 4 x 5, rest 60 sec
+
12 minute amrap
5 push ups
10 jumping pull ups
15 wall balls
+
plank hold 20 sec on 40 sec off x 3

PERFORMANCE-
A. Front Squat – HS
3 reps @ 55%
2-3 reps @ 65%
1-2 reps @ 75%
1-2 reps @ 85%
1 rep @ HS
go for it again if you get it
+
5 minute amrap @ 90% effort
700m row/800 meter run/3 min max dubs
amrap burpee up and over box jump, 24/20”
-rest 5 minutes-
5 minute amrap @ max effort
5 CTB pull ups
5 thrusters @ 95/65#

Get signed up for the CrossFit Open and Team Savin Rock Crossfit!

The first open WOD will be announced on wednesday at 7pm. You can watch them being done live on games.crossfit.com and watch elite crossfitters going head to head each week.

Opens start Thursday… you have until March 3rd to register and submit 14.1. There will be times at the gym for 14.1 to be done. If you have to come in and do it on your own.. no problem.. just let your coach know so they can help you!

Log into games.crossfit.com. From there click on the Login button.From
there register your name, and then register with Savin Rock Crossfit as your
affiliate.Get ready to have some fun and make a splash.The open’s are an open source competition for EVERYONE. This event really is about community and spirit and I highly recommend everyone to take part in them.




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