FUNday

In TEAMs of 2...

Complete for TIME:

 2,000m ROW Total

   50 Bench Press (135/95)

 150 Lunges

   50 Front Squats (155/115)

 150 KB Swings (53/35)

   50 Supine Ring Rows

 2,000m ROW Total

Partition the reps as you wish

Thursday

DEADLIFT: 10-5-5-5-3-3-3

                then...

3 Rounds of:

 :30 Flutter Kicks

 :30 Superman Hold

 :30 Hollow Hold

 :30 Rest

Wednesday

Grettel

10 Rounds for TIME of: 
  3 Clean & Jerks (135/95)
  3 Burpees Over the Bar

Tuesday

EMOM for 15min Complete:

  1st- 10 GHD Situps  

 2nd- 45sec Hold bottom of Squat
  3rd- 30 Russian Twist (25/15)

  4th- 45sec Plank

Registration for the 2021 CrossFit Open Starts Today!

After a difficult year for affiliates and members around the world, the CrossFit Open kicks off a new season of hope and opportunity. The three-week competition will run from March 11-29 and will be CrossFit's most accessible Open ever, providing options for you to train your members for either in-gym and at-home workouts, with or without equipment. This year's Open also will mark the return of the Affiliate Cup, new adaptive divisions, and the best opportunity in history for members to advance to the next stage, as the top 10% of competitors and 25% of teams on each continent will qualify for a new online Quarterfinals hosted in local gyms.  You can register as an affiliate manager or encourage your members to sign up at open.crossfit.com starting today. Stay tuned for more social and promotional materials to activate and engage your members to take part.

Monday

AMRAP 20min of:
50 Wallballs (20/14)
50 Double Unders

40 Box Jumps (24/20)
40 Toes To Bar
30 Pull-UPs
30 Burpees
20 Power Cleans (135/95)
20 Push Jerks (135/95)
10 Snatches (135/95)

10 Dips

8 RULES FOR SUCCESS IN 2021