28 February 2017
CF GAMES OPEN 2017 REGISTRATION STATUS:
We have 128 CFK Members are Registered for the 2017 Open! Please join us on Thursday night at 8 p.m. for our Second WOD Announcement Show Down for 17.2! We will watch the live announcement at 8 p.m. and then a few of your fellow members will complete the workout head to head right after! We will announcement this week’s match up tomorrow!
SKILL:
ALTERNATING EMOM: 12 Minutes
Minute 1: 3 – 5 Unbroken Ring MU
Minute 2: 10 – 15 Unborken Box Jumps
Minute 1: 3 – 5 Unbroken Ring MU
Minute 2: 10 – 15 Unborken Box Jumps
*Pick a rep scheme that is sustainable throughout EMOM
WOD:
12 RFT:
12 Med Ball Cleans (20/14)
24 Alternating Jumping Lunges (w/MB Overhead)
CORE:
2 Rounds
45 Seconds: MB Sit Ups; Rest 15 Seconds
45 Seconds: MB Reverse Wood Choppers; Rest 15 Seconds
45 Seconds: MB Plank Hold; Rest 15 Seconds
