41 Days…1/19/15

In 41 days, the Open begins. This garners more participation in our gym than any other event we do all year-round. Don’t be the one stuck not doing it. We will guilt you into it.
There is a division for everyone: RX, scaled, masters, teen.
Go here to sign up: games.crossfit.com

 
 
A. MWOD:
Clear the T-Spine – Foam Roller + Barbell – 2 x 60s
 
B. Weightlifting:
10min EMOM – Push Jerk Practice
On the even minutes: 4 Push Jerks
On the odd minutes: 6 Push Jerks
(“RX weights” are 135/95, otherwise choose something between 50-60% of your most recent 1RM Jerk or combined CJ.)
 
C. WOD:
10min AMRAP –
10 Box Jumps (24/20)
10 Toes to Bar
 
D. Post-WOD Recovery:
Clear the Calves – foam roll, barbell, partner smash – pick one and spend TWO minutes on each lower leg bit!