February 20, 2017

Happy Birthday Bianca (Sunday)!

A. Three Rounds for Quality:
0:40 Work/0:20 Rest
Pistol Squat (alternating)
Handstand Walk
Ring Dip

B. For Time:
25-20-15-10-5
Overhead Squat (95/65)
Toes to Bar
Bar Facing Burpee

No ripped hands! The Open workout is this Friday and we don’t want torn hands for it. Switch to GHD, leg raises, or abmat sit ups if you’re close to tearing.

Speaking of the Open… Have you registered yet? Get on it! 🙂 Over the next 5 weeks we’ll be completing 5 workouts as an entire CrossFit community. You’ll log your scores online and you’ll be able to compare your scores to other people in your age group, gender, state, etc! It’s kind of like signing up for a 5K, you get to test yourself and have lots of fun with the gym at the same time! Head over to games.crossfit.com to get signed up. Don’t forget to choose CrossFit Antietam as your team! 3,2,1.. GO!