Thursday, February 15, 2024

The 2024 CrossFit Open starts in TWO WEEKS!
The three workouts will be released on Thursday at 12 Noon each week. You are welcome to complete the workout in any Friday class, but we encourage everyone to come to Friday Night Lights!
We’ll have prizes, an LRX Pop-Up Shop, a physical therapist, and a pizza party!

Don’t miss the best community event of the year!
Sign-up at Games.CrossFit.com

FRIDAY NIGHT LIGHTS
24.1: Friday, March 1 – Tie-Dye & Tattoos
24.2: Friday, March 8 – Barbie & Ken[ough]
24.3: Friday, March 15 – BLACK OUT

Strength
Every 3:00, 5 Sets
1 Power Clean + 1 Squat Clean + 1 Hang Power Clean + 1 Hang Squat Clean (↑, start at 55-60% of 1RM CJ)
*Hold onto bar between reps

Conditioning
AMRAP 12
45 Double Unders (FX: 30)
15 Wall Balls (20/14)
3 Barbell Complexes (115/80) (FX: 95/65) (RX+: 135/95)
*Complex: Power Clean + Squat Clean + Hang Power Clean + Hang Squat Clean