Saturday, Feb 11th, 2017


Don’t forget about the Friday Night Lights for the Crossfit Open

on February 24th. Come out and cheer everyone on.

Warm Up

2 Rounds NFT of:

200m Run
10 Pass Throughs
10 Scorpions


A) Strength/Skill

Pick Teams and Warm Up



Deck of Cards Teams of 4
Hearts: Box Jumps 24/20
Diamonds: Kb Swings 45/35
Spades: OVH Squats 75/55
Clubs: Burpees
Joker #1: 800m Farmer Carry 45/35 Each Hand
Joker #2: 100m Team Walking Lunges

800m Total on the Farmer Carry/200m per person
2 hands on the person in front of you for lunges
work together as a team and communicate