BFTP…..….Having Fun on a Friday Night in 2018. Can you guess what the theme was that week?
WARM-UP:
3 Rounds of 10 Each w/barbell
Clean Panda Pull, Front Squat, S2OH
Dynamic Stretch
STRENGTH:
Clean & Jerk Cycling
7 Reps EMOM for 3 min.
Rest 2 min.
5 Reps EMOM for 3 min.
Rest 2 min.
3 Reps EMOM for 3 min.
Build Weight for each segment.
WOD: THE BUNDLER
For Time:
15 min. AMRAP
20 KB Swings 55/35
15 Wallball 20/14
10 KB OH Stepback Lunges (R+L=2)
ICING:
KOT – Tib Raises 20 Reps
Just 18 days until the 2024 CrossFit OPEN. Below are the rules for the Stand Firm CrossFit Cup. Last year it came down to just a couple points. Everybody counts and every reps counts. Get excited and get signed up for the 2024 CrossFit OPEN by clicking HERE.
