02/03/15

Reminder: the Crossfit Open and Friday Night Lights are two different things. The Open is a worldwide competition that costs $20 thru CFHQ at http://games.crossfit.com. Register and submit your scores there to see how you compare with everyone else that’s registered. Friday Night Lights is for CFS only. You’ll be competing with and against your friends at the gym as teams. $40 gets you a shirt and entered for door prizes each Friday, and the winning teams get prizes as well. You can do the open, FNL, both, or neither. More info at http://crossfitsouth.com/friday-night-lights and I’ll post more information on how to register later this week.

Fitness
A) Bench press
Week 5

B) 21-18-15-12-9-6-3
Kb swings
Burpees

Performance
A) EMOM 15
Power snatch
+ snatch balance
+ overhead squat

B) 50-40-30-20-10
Kb swings
Double unders

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