WED24FEB2016

Yes, there will be Friday night lights this year! Click on the links! 🙂 This Friday is the first Friday Night. You have to register for the Open to participate. If you are registered you will automatically be put in a heat. Each Friday, the athletes briefing will be around 5PM and the first heat will start around 5:30PM. We will have SIGN UP SHEET ON THE DESK for you to sign up for a general time slot, and then the final heats will be posted once HQ announces the workout on Thursday. If you cannot attend, PLEASE LET US KNOW EACH WEEK on the signup sheet so we can plan accordingly.

We will also have CrossFit Wylie Open shirts available for purchase this year.

WOD

Warmup/Technique
3 sets:
– 8 scap pullups (stay hollow)
– 8 scap hollow pushups
– 8 hollow/arch swings

Conditioning
3 Rounds of 7-5-3 (14 min cap):
C2B Pullups
Push Press 135/85 | R+ HSPU

Rest 2 minutes

Strength
EMOM x 5 min: 15 sec max rep deadlifts @ 40% of max + 45 sec rest

Extra

EMOM x 10 min:
– odd min: 5 Bench Press @ 70%
– even min: 10 Horizontal Ring Row

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