CrossFit – Tue, Feb 7
What is the Open? Check out our podcast episode 11. check Email/spam for updates to membership price increase

Performance & Fitness

3 Sets not for time:

4 Bench Press @75-80% of 1RM

8 Single Arm DB Rows each arm (bench supported)

2:00 Active Recovery on any machine

Bench Press (Use this to reference and record weights used. )
Metcon (Time)

For Time:

100/80 Calorie Row

50 KBS (70/53)

Coach’s Notes: Move fast but consistent on the rower. Focus on quality of KBS.