For Time: 50 Sumo Deadlift High Pull (95/65) 40 Hand Release Push Ups 30 Wall Balls (20/14) 20 Dips 10 Pull ups (chest to bar)

EMOTM for 20 Min 1 Push Jerk (as heavy as possible) then, Push Press @90% 2-2-2-2-2

5 Rounds 12 Push Jerks (115/75) 10 Burpees

5 Rounds 10 Wall balls (20/14) 10 Medball Cleans (20/14)

Come try a class for free, bring a friend! Thursday-Saturday 400m Run then 3 rounds 12 Box Jumps (24/20) 10 Toes to Bar

3 Rounds 400m Run 14 Pull Ups 7 Cleans (225/120)

For Time: 5 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats) then, 30 KB Swings (72/55) then, 5 Rounds of Cindy

Games Open 13.2 10 Min AMRAP 5 Shoulder to Overhead (115/75) 10 Deadlift (115/75) Box Jumps (24/20in)

20 Mins to Establish a 1 – rep max Deadlift Then, 2 reps every :15 seconds for 16 intervals Clean and Jerk (155/105) * Scale as needed * Reps should be touch and go and fast.

Join us in competing in the 2013 CrossFit Open. We will be completing the open workout every Saturday from March 6th to April 7th. You can register here