- All throughout February: If you bring in a friend, they pay 100 dollars for a single, no contract, unlimited month of Crossfit and YOU get 50% off your March Dues. Its the month of love.
10 sets: Alternating movements
1 Hollow Lower(slowly, for quality)
3 Straddle Push-ups
Handstand Holds: how to spot a free standing handtsand
taking turns with partners: establish a 5-8 sets of 15 second Handstand holds
5 Rounds not for time
20 Unbroken Russian Kettlebell swings
Be smooth, be consistent. Finish the workout without dying.
E2MOM for 5 Rounds
1 Hang Power Clean
E2.5MOM for 5 Rounds
1+1+1 Clean extension + Clean + Jerk (85%) add weight if possible
E2.5MOM for 4 Rounds
1+2 Clean Extension +Floating Clean Extension(105%)