WOD 2.23.18
Upcoming Events
The 2018 Max Kane CrossFit Open
North vs. South
Gainesville vs. Flowery Branch
5 Fridays / Starting Feb 23rd / 5:30-UTC
Join us here!!
Workout of the Day 2.23.18
Skill / Strength
Movement Standards and Review
Toe 2 Bar
Hang Clean and Should 2 Overhead
MetCon / Work
Level 3
CF Open 18.1 (Rx’d)
20min AMRAP
8- Toe 2 Bar
5- DB Hang Clean + Shoulder 2 Over Head Each Arm
14/12 Cal- Row
Level 2
CF Open 18.1 (Scaled)
20min AMRAP
8- Hanging Knee Raise
5- DB Hang Clean + Shoulder 2 Over Head Each Arm #35/20
14/12 Cal- Row
Level 1
CF Open 18.1 (Masters 60+)
20min AMRAP
8- AbMat Sit-ups
5- DB Hang Clean + Shoulder 2 Over Head Each Arm #10/#20
14/12 Cal- Row
Super Team Rules
OK here is what you have been waiting for… Super Team rules….
2-4 ppl on your team…
1 person works at a time,
You must switch EMOM,
You only get 1 set of equipment
You must choose to all do the same level of work.
With Mixed Teams…
Everyone must Row 14cals…
You can have 2 DB weights 1 Female / 1 Male.
