Congrats to Mark and Nikki who also got married last week!!
Inguz Update: The first OPEN workout is released on Thursday this week!! Register at the link HERE. Be sure to select CrossFit Inguz as your affiliate. As in past years we will programming the OPEN workouts at Inguz on Fridays.
Below is a breakdown of the programming for the week
Monday: WOD (After Party: Back Squats)
Tuesday: Deadlift + WOD (After Party: Bike/Midline)
Wednesday: WOD (After Party: Open Primer)
Thursday: Benchmark WOD “Fortitude”
Friday: OPEN WOD 20.1
Saturday: WOD TBD (Olympic Lifting Class: Snatch)
Sunday: WOD TBD
WOD
“Rugrats”
5 Rounds on the 4:00:
9 Burpee Box Jump Overs (24/20″)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike/Row or 200m Run
* Post slowest round time to the whiteboard. Compare to 12.12.18.
After Party
1. Back Squats
5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%
* Rest as Needed Between Sets
