Friday 4-5-13

Reebok CrossFit ONE IS open to the public today for 13.5, please come and join us!  ***This is IT everyone, the last workout of the Open for 2013, bring everything you’ve got, leave nothing in the tank!!!! *** Warm Up Game Day Prep  SKILL Judge a buddy WOD 13.5 AMRAP in 4 Minutes: 15 Barbell Thrusters (100/65) 15 Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes…etc. After Bash Recover/Cheer on a friend! ——————————————————– (Scaling options will be available from your coach in class) ——————————————————————————————————— Endurance The endurance class will join the 2:00 class for the last workout of the Open! ——————————————————————————————————— Travel WOD If you can, find a local box and do 13.5! If not: Dumbbell Bear Complex: 1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press (above constitutes one set, perform 7 sets unbroken, rest as needed, repeat 5...