***KO IN THE OK JAN. 29TH-30TH. SIGN UP TO JUDGE OR VOLUNTEER HERE!***
***BEGINNER’S CLASS MON, WED, THUR @ 6:30 PM!***
***2022 CROSSFIT OPEN STARTS FEB. 24TH…ARE YOU READY?!***
BACKSQUAT
15 minutes
4 x 5
Rest as needed
“GHOSTING”
16 min AMRAP
6 CtB Pullups
100m Shuttle
12 Front Squats (115/85)
100m Shuttle
EXTRA CREDIT
Rings
4 Sets
5 WtD Ring Dips Rest as needed
OR
15-20 sec Jump to Support on Rings
OR
15-20 sec Support on Boxes