02/22/17

21
Feb

02/22/17

**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.

Wednesday

Gymnastics

Fitness & Life
Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0 / (L) Banded Pull Ups x 6-8
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0 / (L) One Arm DB Row x 10
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated) /(L) Hollow Rock Holds x 30 -45 Sec.
Rest 2 minutes

Metcon
Fitness & Life

Five rounds for time of:
Run 1 lap around complex
8 Pull-Ups ( Ring Rows)
16 Push-Ups

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