February 17, 2016 - Wednesday

500m Row Results

Men

1st - Pence 1:25.3, 2nd - Joe 1:27.7, 3rd - Kyle 1:28.0, 4th - Zac 1:30.2

Women

1st - Jynn 1:37.4, 2nd - Grace 1:42.8, 3rd - Meg 1:47.2, 4th - Alisa 1:49.9

"Grace" Results

Men

1st - Joe 1:39, 2nd - Pence 2:19, 3rd - Kyle 3:11, 4th - Chris V 3:33

Women

1st - Jynn 2:59, 2nd - Meg 3:23, 3rd - Grace 4:20


WORKOUT OF THE DAY

4 Rounds:
25 Kettlebell swings
10 Deadlift (225/185)
+
Rest 6min
+
4 Rounds:
300m Run
30 Anchored Situps

BARBELL

A) 30 reps to Build to Heavy Hang Snatch
*not a max

B) 10 Hang Clean and Jerks at 90-95%
Rest 3min at least

C) Build to Heavy 2 Front Squat


CF OPEN 2016 and CFDC NIGHT OF CHAMPIONS ----> www.games.crossfit.com