Thursday

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Announcements 

Sign up for the Crossfit Games Open.

https://games.crossfit.com/

Workouts start 2/23

Please keep all non essential personal items (gym bags, purses, shoes etc.) in the athlete area and off the boxes.  Thank you. 

Workout of the Day

A: Beginner:
5 Min- Foot Placement
5 Min- Rope Pulls (3 sets of 5 reps from Rig)
5 Min- Rope Climb attempts

Advanced:
3 Rounds
6-8 Strict Pull Ups (30X1)
10 Ab Roll Outs

B: 4 RFT:
2 Rope Climbs to 15'
100M Run
7 Snatchs @ 135/95#
100M Run