Thursday, March 14th, 2019

Thursday, March 14th, 2019

Announcements

This Friday’s theme for the Open Workout is TEAM COLORS. Where your blues, purples, greens, blacks and pinks and represent your team!!
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***No 6:30PM, On-Ramp, or 7:30PM Classes on Thursday.***
Sorry for any inconvenience. Please feel free to come hangout. If you want to come do the Open WOD after the 6pm announcement you are more than welcome.
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Open team scores for WOD #3 are posted! Go to the link below.

2019 Open Leaderboards


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XS CrossFit – General CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

DEATH BY AAB CALORIES

-3/2 calories min1

-6/4 calories min2

-9/6 calories min3…etc…
Men start at 3 the first minute and increase by 3 every until failing to complete the required calories for that minute. Women start at 2 calories the first minute and increase by 2 every minute. Reset the bike monitor prior to every minute.

Score the last round completed plus any calories in the next round.

B: Metcon (No Measure)

Tabata PLANK

Cool-Down

RomWod or coach-lead active stretching or CrossOver Symmetry.

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