Tori

Stand Firm CrossFit Cup update:

• Great Job everyone on the first two weeks of this intense competition.
• Some outstanding performances all weekend.  The group that repeated the workout on Sunday smashed their Saturday results.
• Congrates to Tori and Michael on earning each of their teams bonus points last week. So how do you earn bonus points? Distinguish yourself in some manner!!!
• Can you still take the JUDGES COURSE? Yes.
• The Score-sheet has been updated to reflect 18.2 and 18.2a results. I will not update the Profile Page numbers until next Monday, (3.12). The DEADLINE to complete your Profile information for points will be Sunday, 3.11.18, at 5PM.
• This weeks theme is revealed in the video below. Be sure to communicate with your teammates so everyone is on point for FRIDAY NIGHT LIGHTS.

Warm-up: Coaches Choice

Strength: Bar Dips / Deadlift
(5+6)5 

WOD: BENT FORK

5 rounds:
1 min. Box Jumps 24/20
1 min. Ring Muscle-ups Scale w/30 sec. Ring Rows 30 sec. Bar Dips
1 min. KB Swing 45/35
1 min. Rest

Icing: Accumulate at least 6 min of shoulder mobility work.