Friday, 2-21-20

Partner Wod 70 Calorie Row/ Partner Planks 70 Box Jump Overs/ Partner holds bottom of squat 70 Thrusters / Partner holds plate overhead 70 Toes to Bar/ Partner holds V-Up position 70 Thrusters 70 Box Jump Overs 70 Calorie Row 24/20, 95/65

We now have a group on Facebook…CrossFit Kryptonite Box News. Please join, so you can always get the latest news. You can post on the page too. We will be watching the Open announcement Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. Bring…

EMOM for 9 min 3 sets of 5 Strict Press 3 sets of 3 Push Press 3 sets of 1 Split Jerk *Go heavyish* rest 3 min E2MOM for 12 min 2 Power Snatch + 1 Sq. Snatch * build to a heavy complex* 5 Min AMRAP 20 D/U 2:1 2 Man Maker 50/35

CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING FRIDAY 11/23 AM HOURS ONLY 6,7,8 & 9 A.M. ONLY. NO EVENING/PM CLASSES Skill – JERK PRESSES FROM SPLIT 3-3-3-3-3 Strength – MIXED GRIP PULL-UPS 10-10-10-10 (SCALE TO LEVEL) “Tabata’s” Squats Chest and Chin to the Deck Push-ups Sit-ups Box Jumps – 20/24

We are running outside so bring a sweat shirt. Walking will be the scale. No rowing!!!!!   With a Team Of 3 Complete “Gallant” 1 Mile Run with 2 Med Ball 20/14 60 Burpee Pull Up 800m Run with 2 Med Ball 20/14 30 Burpee Pull Up 400m Run with 2 Med Ball 20/14 15…

Reminder: No 5AM classes this week. Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on.     Strength: Every :30 for 10 min 1 Sq. Snatch start @60% and build 5RFT 12 Alt. DB Snatches 45/30 10 T2B 10 C2B Pull Ups 12…