02/21/17

20
Feb

02/21/17

**17.3 Live CrossFit Open Announcement Ticket Info**

A link to purchase tickets for the event will be posted on this website, www.alamocitycrossfit.com on Wednesday 2/22/17 at 7:00 pm. Cost will be $25.

Tuesday

Lift
Backsquat (every 3 mins x 15 mins)
“Life”
5-5-5-5-5 (increase weight each set)
“Fitness”
5 reps @ 70%
3 reps @ 80%
1 rep @ 85-90%
10 reps @ 75%
10 reps @ 75%

Metcon
Open Wod 14.X
AMREP x 7 mins
3 Clean & Jerks (135/95)(95/65)
3 T2B
6 Clean & Jerks
6 T2B
9 Clean & Jerks
9 T2B
and so forth……..

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