Monday, March 6th

CrossFit Open Score Submissions
A reminder for Open competitors: In order for your score to be counted, you must submit your score and judge’s name to the CrossFit Games site by 5pm tonight. If you don’t submit a score, you’ll get a zero for the workout, but you’ll still be allowed to participate in the subsequent workouts. 

Performance is in red, Competition is in blue

Three sets of:
Back Squat x 8 reps 
Rest 60 seconds
Strict Pull-Ups x 8 reps 
Rest 60 seconds
Bottom’s Up Kettlebell Carry x 15m each side
Rest 60 seconds

B) For Time
20 Calorie Row
20 Pull-Ups
40 Wall Ball Shots 20/14
20 Double Unders

20 Burpees

A) Every 2 minutes, for 10 minutes (5 sets):
Front Squat
Set 1: 6 reps @ 65%
Set 2: 4 reps @ 75%
Set 3:  2 reps @ 80%
Set 4: 2 reps @ 85%
Set 5: 1 rep @ 90%

B) For Time
30/21 Calorie Row
20 Chest-to-Bar Pull-Ups
40 Wall Ball Shots 20/14
20 Chest-to-Bar Pull-Ups
30/21 Calorie Row

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