Wednesday, March 2nd, 2022

TODAY is the DAY!!!

Don’t forget to read over your weekly challenges for the MHCF OPEN intramural and if you have any questions discuss with your team captain, or ebony for answers. Also please watch and read over workout movements and standards for your respective division. go to crossfit.games.com to see

Thank you and good luck to all who’ve signed up and for those who did’t you’ll still get to join in on all the fun and again we encourage all to come to the Friday Night Lights to workout, cheer everyone on and help judge

Coach led warm up

On a 7:00 Clock:

10 Muscle Cleans

12 Alternating Front Rack Lunges

10 Front Squat

:30 Row, Bike, Ski

Weightlifting WOD

On a 42:00 Clock:

From 0:00-12:00:

EMOM 12

1 Snatch + 100m sprint

(65-70% of 1 rm)

– Rest 3:00

From 15:00-27:00:

EMOM 12

1 Clean + 100m sprint w/ ball (20/14)

(70-75% of 1 rm)

– Rest 3:00

From 30:00-42:00:

EMOM 12

1 Deadlift + 100m sled sprint (45/35)

(75-80% of 1 rm)

Post Weights to Wodify and Whiteboard

Recovery

3 Sets:

10 Cuban Press (pvc)

5 ATY Drill (no weight)