Build up your core strength and flexibility at Core-Flex tonight at 5:45 PM!
Also SIGN-UP FOR THE OPEN! Games.CrossFit.com

Strength
Every 2:30, 4 Sets
3-Position Power Snatch (↑, start at 50-55% of 1RM Snatch)
*High Hang, Hang, Floor
*Hold onto bar between reps

Conditioning
AMRAP 20
40 Calorie Row
40 Box Jumps (24/20)
40 Burpees Over Bar
40 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
40 Handstand Push-Ups (FX: 20 OR Hand Release Push-Ups) (RX+: 20 Strict + 20 Kipping)

Coach Anastasia wants you to sign-up for the Open.
Have you done so yet? NO?! Sign-up at Games.CrossFit.com

Strength
Every 2:00, 3 Rounds
1) 10 Hip Thrusts w/ Banded Hip Abduction (50%+ 1RM Back Squat)
2) 50′ Double Dumbbell Farmer’s Carry + 50′ Double Dumbbell Suitcase Lunge
3) :30 Weighted Plank + 100′ Sandbag Bear Hug Carry

Conditioning
EMOM 12
1) 60 Double Unders (FX: 45) (RX+: 75)
2) AMRAP Calorie Bike
3) Rest
4) 60 Double Unders (FX: 45) (RX+: 75)
5) AMRAP Calorie Ski
6) Rest
*Score is total Calories

We draft teams for the Open in ONE WEEK!
Don’t miss your opportunity to have fun in the biggest community event of the year!
Sign up at Games.CrossFit.com !

CrossFit Open 21.3 + 21.4
For Time:
15 Front Squats
30 Toes to Bar (FX: Hanging Knee Raises)
15 Thrusters
Rest 1:00

15 Front Squats
30 Chest to Bar Pull-Ups (FX: Pull-Ups)
15 Thrusters
Rest 1:00

15 Front Squats
30 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups)
15 Thrusters
*15:00 Cap
*Barbell Weights: (95/65) (FX: 65/45)

into…

In 7:00, Build to Heavy Complex:
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Shoulder to Overhead
*Hold onto bar between reps

FX:
In 7:00, Complete 4 Sets of Complex (↑)

Join us for Power Yoga at 11:15 AM with Sarah!
Class is one hour and will be both challenging, relaxing and FUN!
Family and friends are welcome to join for $10.

Strength
Every 2:00, 3 Rounds
1) 10/10 Single Leg Single Dumbbell Romanian Deadlift (FX: Single Leg Banded Good Morning)
2) 10/10 Lateral Box Step Ups
3) 15/15 Banded Clamshells w/ Pause at Top

Conditioning
3 Rounds for Time:
10 Burpees Over Dumbbell
10 Single Dumbbell Box Step Up (50/35) (FX: 35/20) (RX+: 70/50)
20 Sit-Ups
60 Crossover Single Unders (FX: 40) (RX+: 10 Crossover Double Unders)
*12:00 Cap

Join us for Seventh Heaven today at 7:15 AM!
Also…sign-up for the Open! Games.CrossFit.com!

Squad WOD

3 Rounds of 9:00 on/3:00 off – w/ Partner, Split Reps Any Way

1) AMRAP
40/30 Calorie Row (FX: 30/22)
40 Bench Press (95/65) (FX: 75/55) (RX+: 135/95)

2) AMRAP
40/30 Calorie Ski (FX: 30/22)
40 Goblet Lunges (24/16) (FX: 16/12) (RX+: 32/24)

3) AMRAP
40/30 Calorie Bike (FX: 30/22)
40 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)