WOD: Thursday

WODs March 10, 2021

The CrossFit Open commences this Friday.
The main events will run Friday from 4pm and Saturday from 7am.
We have over 85 people signed up so this is going to be epic.
The event does take a lot to co-ordinate – To assist with logistics and smooth running we ask you to book in and read the plan on Facebook members page.

For those competing the Open workout on Friday- we suggest Part A followed by a ROMWOD.

A. EMOM x 14 minutes:
1 x Power Snatch + 2 Snatch Balance + 3 Overhead Squats

* Pick a light to moderate weight and hold.

B. Optional extra:
10 rounds of:
30 seconds on/30 seconds off:
Bike (Meters/Cal)
Row (Meters/Cal)

Photo: Danielle (The Face of the IN-BOX OPEN)
Get fired up- Lots of great achievements are on the way!!!

chris

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WOD: Friday

For time: 10 Front Squats Run 400m Rest 1 min. 8 Front Squats Run 400m Rest 1 min. 6 Front Squats Run 400m Rest 1 min. 4 Front Squats Run 400m Rest 1 min. 2 Front Squats Run 400m *use the 1 min. rest break to add weight to your bar on each round. *bar is taken from the ground. *use weights that are near maximal for the volume of reps for each round.