Phone: 516-855-7348 | Email:

Monday, February 29, 2016

We will have one lane available during group class for CrossFit Games Open 16.1. If you have not done the workout yet please try to do it ASAP!

Click here to submit your score. You must register and submit your score before 8 pm Monday night!

A: Warm Up/Mobility
30 Jumping Squats
30 Push Ups
30 Dumbell Rows
:30 sec on :5 sec transition
Band stretches (hip Flexors, shoulders)

B: Prep
Review movements and establish weight/standard

C1: Strength
Front Squat
4 sets x 7 reps @ 70%
C2: Endurance (mid)
2 sets
4 minutes MAX EFFORT
2 minutes rest
Run, Row, Bike

D: Met Con
On a 10 minute timer complete 10 rounds of
10 Kettlebell Swings 53/35
10 Burpees

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