2/17/18

16
Feb

2/17/18

 

 

 

 

 

 

 

 

 

Don’t miss out on the latest Alamo City CrossFit gear!  The pre order for both items will end on Monday, Feb 19th. Make sure to let us know what size you want by putting your name down on the list located at the front desk.  Each tee is a great addition to your spring wardrobe as they are both made of light, breathable fabric.

 

“What you lack in talent can be made up with desire, hustle, and giving 110 percent all the time.” – Don Zimmer

Your best effort is always good enough!

(Click here to join the Crossfit Open)

LIFT
ROW/Deadlift/Handstand Pushups
Alternating On The Minute x 12
Minute 1 – 15/12 Calorie Row
Minute 2 – 5 Deadlifts ( choose weight)
Minute 3 – :30s Max Kipping Deficit OR regular HSPU
CONDITIONING
2 Rounds:
AMRAP 3: Assault Bike Calories/ Row ( Use different element on 2rd)
AMRAP 2: Power Snatches (95/65)
AMRAP 1: CTB Pull-Ups
Rest 2:00 between rounds.

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