Are you ready? The 2017 Reebok CrossFit Open registration starts Jan 12!  To learn more about the Open, click HERE. Just like last year we will be doing our LCF Open workouts on Friday evenings from 5-7pm. More information to follow. 

STRENGTH:

Front Squats 3 sets of 3 @65% 

BeachFit will do:

AMRAP 10

10 Goblet Squats

10 Dips

10 Sit Ups

WOD:

#wildside

EMOM 25

Min 1: 15/12 Cal Row 

Min 2: :30 sec Hollow Hold

Min 3: 10/8 AirDyne Bike (Rx+12/10)

Min 4: :30 sec of Battling Ropes

Min 5: 20 Russian KB Swings (70/53lbs)

OPTIONAL OLY WORK:

Clean and Jerk

60%/2
65%/2
70%/2