9:00 am - Free Intro Midcity
10:00 am - group class at uptown and midcity
CrossFit Open 13.3 heats will be at midcity
11:10 am - movement briefing for 13.3
11:25 am - heat 1
11:45 am - heat 2
12:05 am - heat 3
12:25 am - heat 4
12:45 am - heat 5 (if necessary)
We will run heats as large as possible with the amount of judges we have available.
10am Uptown WOD
20 pass thrus
20 goblet squats
10 pull ups
10 strict push-up burpees
Mobility: quads, calves, hips, front rack
In teams of 2 for time:
50 front squats 45/33
50 thrusters 45/33
50 front rack walking lunges 45/33
**Each teammate will hold a bar for the duration of the workout, including the run
**If the bar is put down, each teammate must complete 10 burpees
**If the bar is dropped, each teammate must complete 50 burpees
504-861-0610 (call or text)
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