Shuttle Sprint Warm-up
- 20 Shoulder Swings
- 5 Skin-the-Cats
Forearm Lacrosse Work
Sign-up for the CF Open and be a part of Sibling rivalry!
Scaled division is offered this year. No excuses!
Skills & Technique: (Click below for links to more info)
Volume Work 10 Minutes: Ring Muscle-up
Volume Work 10 Minutes: Bar Muscle-up
CrossFit Open WOD 14.1(11.1)
15 Power Snatch 75/55lbs
10 Minute AMRAP
Score total reps.