Skill: 30 HSPU For time (if you have done this before under 3 minutes then add a 1″deficit, 5 min cap

WOD: 3RFT

  • 10 S2O (135/95)
  • 15 KB Goblet Squats (70/55)
  • 10 HSPU
  • 15 Pull Ups
    • Every 3 minutes perform 15/12 calories on the bike
    • 20 min cap
    • There should be 2 heats of people to accommodate for the bikes. One heat should start 90 seconds after the first heat.
      • 2nd heat starts at the 1:30 mark.
      • Heat 1 Calories are performed at the 3, 6, 9, 12, 15 minute marks
      • Heat 2 Calories are performed at the 4:30, 7:30, 10:30, 13:30, 16:30 Minute Marks (they have a 21:30-minute cap)

The Down Low:

    1. Kelsey 5 Year Anniversary
    2. Check out my Blog:  Here
    3. To learn more about the CrossFit Open: Here
    4. Open Viewing Party: 17.1, 17.2, 17.3, 17.4, 17.5
    5. March 4, 2017: 3rd Annual Bowling Outing
    6. March 11, 2017: 2nd annual 3 vs 3 Indoor Volleyball Tourney
    7. March 24, 2017: Friday Night Lights (80’s Theme)
    8. April 22, 2017: Battle of Baes 2:  So far confirmed teams: Kelsey and Rich. Tom and Lauren. Steph and Levi. Glenn and Kristen. Zach and Bebah. Diana and Diego. Jenna and Justin