8:00 start time... House NHCF

February 22, 2018

Warmup
500m Row
Good Morning
4 Dive Bombers
1:00m Plank 

Skill

12 Min EMOM

 Even - 40 Double Unders

Odd- 20 Air Squats + 5 pushups

WOD
15 Min AMRAP

12 Hang Cleans 95/65

12 abmat situps

12 Box Jumps

300m Row

 

18.1 Throwdown

 

Tomorrow NIhgt at 8:00 Crossfit will release Opens WOD 18.1. Immediatley after the announcement we will be hosting a throw down between Marston Garceau, Eric Merrill, and Dave Bryant. Come tomorrow and bring snacks. BYOB... Cheer on your squad!!!!

 

 



 

 

 

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