New Albany, Saturday, 01/27/18

CROSSFIT
*Performance Week*


Benchmark Saturday
Open WOD 14.5
For time:
21-18-15-12-9-6-3 reps for time of:
Thrusters (95,65#)
Burpees over bar
*25min cap

COMPETITORS


Aerobic Capacity
Double Death By EMOM
Odd) Deathy by cal row
Even) Death by GHD Sit Ups

Start each death by at 5 reps, increase by 1 rep/cal every set
if you “die” on one emom, use those mins as rest while continuing the other

LEANX
12 Min AMRAP:
10 KB Deadlifts
20 DB Push Press
30 Double Unders
-Rest 3 Mins- 
12 Min AMRAP:
10 HRPU
20 Russian Twists
30 KB Toe Taps

BOX NEWS

Get signed up for the 2018 Internal Throwdown. It’s gonna be a blast! We’ll be putting out an extra registration sheet for anyone who needs a partner. Registration is $10 per team this year to help provide prizes and post Throwdown food and party supplies. Please bring in cash and drop it in the box in the lobby – We’ll have envelopes for you to put your name on.

Registration for the CrossFit Open is now live! Reminder –  We’ll be officially hosting the Open this year on Saturday mornings starting at 9am. It will be similar to a Throwdown atmosphere. We’ll sign-up in heats on the board on a first come first serve basis and everyone who participates will be asked to judge at least one heat. You don’t have to be signed up for the Open to come to these Saturday sessions, and you only need to be judged if you’re officially inputing your scores online.