WOD:

1) Every-minute-on-the-minute: 15 minutes – 0:00 Double-unders – 0:30 Work Your Weakness

For this you will alternate between double-unders and a movement of your choice. On the 0:00 you will perform 20 Double-unders, or 20 seconds of Double-under practice. On the 0:30 you will perform a strength movement of your choice that you struggle with, reps must be kept between 1 and 3.

2) AQAP:

15 Dumbbell Man Makers 50/35

25 Kettlebell Swings 53/35

10 Dumbbell Man Makers 50/35

25 Kettlebell Swings 53/35

5 Dumbbell Man Makers 50/35

25 Kettlebell Swings

For this workout a Man Maker will consist of a Push-up on the Dumbbells to a Power Clean to a Shoulder-to-Overhead.

For results post movements, reps, and weight if applicable used along with time to complete Met-con and any scaling used.

Post Results/Thoughts To Comments

You can officially register for the CrossFit Open. I hope to see TONS of you sign-up for this. There is no better way to test yourself and get your first taste for competition. As last year this will be a big event at CVCF, and we will be hosting the workout on Friday nights. More details will be sent out via e-mail. Sign-up now.