Tuesday, 3/20/18

CrossFit 2018 OPEN Weeks!! (2/20-3/24)
For this period, for 5 weeks CFJJ will have special hours for OPEN every Thursday.
4pm – 5pm CF class
5pm – 6pm CF Class
6pm – 6:30pm Live announcement watch
6:30pm – 7:30pm CF Class

Fridays 5:30pm and 6:30pm classes canceled

Saturdays OPEN gym 9am-1pm
Sundays OPEN gym 9am-1pm

Gymnastics

Metcon (No Measure)

Minute 0,3,6,9 – 50 seconds dead hang
Minute 1,4,7,10 – 30 second Ring support at the bottom position
Minute 2,5,8,11 – 3 x 5 second negative pull-ups

Handstand Walk (Find the 1RM distance )

(10min)
If you don’t have handstand walk, work on the handstand progression

Metcon

Metcon (AMRAP – Reps)

AMRAP 7
3-6-9-12-15-18…reps of
Handstand push-ups
Wall ball shots 10ft/9ft 20/14#

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