Monday 2-16-15

Only 11 more days until we know what the FIRST workout in the Open is! We’re anxious and excited and we hope you all are too. Remember to go to games.crossfit.com to sign up.

Swink Fundamentals -Shoulder Strength

Skill: -Thrusters

8:00 AMRAP -5 Thrusters -10 Bar Facing Burpees

After: 3×1:00 High Planks

Swink Performance -Shoulder Strength

Strength: -1×5 Back Squats @70%, 1×3 @75%, 1×1 @ 80%, 1×1 @85%

10:00 AMRAP* -60 Calorie Row -40 Pullups -20 Dumbbell Snatches (50/35)

*the idea of this is to simulate an Open style workout. Move fast, small breaks and stick to a game plan!

Can someone get us one of these bad boys (maybe not this big) to leave at the new gym so Saturdays can be “Smoke ’em Saturdays”?!?!