February 18, 2016

February 18, 2016

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Happy Birthday Ryan D!

CrossFit/Competitor
REST DAY!

CrossFit 101
Strength: Back Squat 20RM

WOD: 4 Rounds for Time
50m Walking Lunge
50 Sit Ups

CrossFit Teens
Coach’s Choice

Strongman
WOD: EMOM X 30:00
1 Back squat 60% of 1RM
3 Sumo stance upright rows 135/95

Endurance
WOD: For Time
2-mile Run (400m segments)
2K Row (500m segments)
1-mile Run (400m segments)
1K Row (500m segments)
*Teams of 2