HAPPY BIRTHDAY RAHNA

In a 12 Min Window Complete

18.2 A    FOR TIME

1-10

DB Front Squats 50/35

Bar Facing Over the Bar Burpees

Then

18.2 B     FOR WEIGHT

1 Rep Clean

 Warm Up

400m

spider lunge x3 air squats

5 Under the Fence Push Ups/5 Pike Push Ups

side lunge/inch worm

PRIMER

12 min

EMOTM

Min 1 1 Front Squat/1Burpee OTB

Min 2 Squat Clean

Min 3 2 FS/2 Burpees

Min 4 Squat Clean

Min 5 3 FS/3 Burpees

Min 6 Squat Clean

Min 7 4 FS/4 Burpees

Min 8 Squat Clean

Min 9 5 FS/5 Burpees

Min 10 Squat Clean

Min 11 6FS/6 Burpees

Min 12 Squat Clean  (Build Up to Starting Weight)

SCHEDULE

5 AM

8:30 AM

3:30-6 BBQ and OPEN WODs

We will all be doing the CrossFit OPEN WODs.

There is no set classes between 3:30 and 6. Show up, warm up, jump in a heat, eat and hang out.