Friday 190201



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CrossFit Open WOD 16.3

Complete as many reps as possible in 7:00 of:

10 Power Snatches, 75#/55#

3 Bar Muscle-ups

Check out the WOD description and scaling options from the 2016 Open




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Complete every 2:00 for 6:00 (3 sets):

0:10 Tuck sit on bar

0:05/0:05 Single leg extensions on bar

5 Bottom half strict toes to bar

0:05 L-sit on bar

Attempt to complete each round without dropping from the bar.




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Empty weight racks are a good sign!

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Details for Tomorrow!

The 6th Annual In-House Comp is tomorrow. Here are some details to help you navigate the day:

Saturday WOD: For those not competing, the Saturday WOD will be Workout #1 of the comp. You can come in and still get your work in for the day, then hang to watch your friends compete. If you are attending the Saturday WOD (not the competition), please sign up in ZP.

Open Gym: Saturday Open Gym is cancelled for the day. We apologize for any inconvenience, but this only happens once a year!

Heats and Start Time: Heats will be posted Friday night on the blog. This aren’t set in stone but should give you a good idea of flow for the day.

Sign-ups: You have until Friday night at 7pm to sign up or change divisions. Once 7pm hits, the score sheets will be printed and the heats assigned.

Judging: We need judges! The expectation is that those competing will also help judge throughout the day. This allows you to have someone count reps for you and then you get to return the favor. For folks who want to judge without competing, we’ll gratefully take your help!

Friends and Family: We encourage you to tell your friends and family, this is a great event and they’ll love to watch you crush it!

That’s it for now! Hit us up with questions!

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