Wednesday, February 22nd

We have 40 people registered for The OPEN!! Many of you have registered under the affiliate Thorbeckes Crossfit but you did not select the TEAM Thorbeckes Crossfit. Please go back into your profile and make sure you select the team. This must be done by Monday.  This is the FINAL COUNTDOWN! ONE MORE DAY!

Performance is in red, Competition is in blue

A) 5 sets of:
Front Squat x 5 reps
rest 60 seconds
Single Arm Dumbbell Press x 8-10 reps each arm

rest 60 seconds 
Side Plank x 30-60 seconds per side
rest 60 seconds 

B) For Time
15-12-9
Bar Facing Burpees
Power Clean and Jerk 95/65
Calorie Row

**15 minute time cap

A) 5 sets of:
Front Squat x 3 reps
Rest 2 minutes
Start at 65% and build each set

B) 4 rounds for max reps
30-seconds Handstand push-ups
30-seconds Alternating Pistols
60-sec Rest

C) For Time
15-12-9
Bar Facing Burpees 
Clean and Jerk 135/95  (power or squat)

*12 minute time cap

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531