Monday 13.03.17

LABOR DAY PUBLIC HOLIDAY, OPEN FROM 8am

8.30am: CROSSFIT GAMES OPEN WORKOUT 17.3

-If you have already done 17.3 and attend this session you will be participating again, judging or both. Please do not come to the 8.30am class and ask to "do your own thing" Leave this for Open Gym times.

9.30am - 10.30am

a. EMOM 12 minutes:

Hang Snatch, 1 rep

-Complete 3-4 warm up sets then start moderate to heavy

b. "Annie"

50-40-30-20-10 reps for time:

Double unders

Sit-ups

or

"GHD Annie"

For time:

25 GHD Sit-ups, 50 Double unders

20 GHD Sit-ups, 40 Double unders

15 GHD Sit-ups, 30 Double unders

10 GHD Sit-ups, 20 Double unders

5 GHD Sit-ups, 10 Double unders

-A strict 15 minute time cap will apply for either

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