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Thursday, 2-16-2017

15
Feb

Thursday, 2-16-2017

Tune in, tonight at 7:45pm to watch the 2017 Alpine CrossFit Fantasy CrossFit Draft! Follow our Facebook page to see the live feed of which team will pick which people. Make sure that your cards are filled out and you are signed up for the Draft. If you aren’t signed up for the CrossFit Open, DO IT NOW!!! If you sign up any later than tonight you will be randomly assigned to a team. You can get signed up as late as Monday Feb 27th.


Workout of the Day:

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%
*Try to go a little heavier than last Friday Feb 10th for the same number of reps

Then,

3 rounds for time of:
Run 400 Meters
12 Front Squats (185/135 lbs)
12 Toes to Bar

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