2018 Stand Firm CrossFit CUP “Champions”
We are one month away from the 1st weekend of the 2019 CrossFit OPEN. In conjunction with the OPEN we run the Stand Firm CrossFit Cup. This year we want to include as many of you as we possibly can. Click HERE to register for the OPEN, you will be glad you did.
Warm-up: 3 Rounds of 10 each Partner Wallball, Side Toss and Sit-ups. Dynamic Stretch
Strength: Thrusters / Strict Pull-ups
2 Reps of each EMOM for 6 min.
Build to the weight that you will start with for the WOD.
WOD: LIFE JACKET
5 min AMRAP:
27/20 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups
Rest 5 Minutes
5 min AMRAP:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
Rest 5 Minutes
5 min AMRAP:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups
Thank You CFNE for this workout.
Icing: Mobility or your choice.