Thursday, March 17, 2016

Watch the release of the CrossFit Open WOD 16.4 tonight at 7:45pm on games.crossfit.com. Then go do it! Open WODS will be performed at CFR7 on Fridays, and on Saturdays at BCF.  CFR7 Sunday “Open” open gym schedule.

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Turkish Get ups:
3 x 10 Alternating

10 Rounds:
3 Muscle ups, FX:C2B
10 Kettlebell Swings 32/24 FX: 24/16