WOD - CrossFit Good Life
770-731-0296 mashchalkup@gmail.com

WOD

CrossFit – Mon, Mar 4
 It’s that time of year again; it’s time for the CrossFit Open.  We will be doing the open this year on the following Saturdays:
 March 2, March  9 and March 16.

 The workouts will be announced on Thursday evenings,  we will prepare the gym as well as create heats on Friday (no classes the (1, 8, 15, 22)  Heats will be done through sign up genius.

 This years open themes are
 March 2- Decades
 March 9- Character (tv, marvel, music)
 March 16- Luck of the Irish
 March 23- Good Life Swag
Warm-up

2 rounds:
Row 250 meters
:30 mountain climbers
10 dumbbell sumo deadlifts
5 single-arm dumbbell shoulder presses/arm
:30 up-downs
5 single-arm dumbbell bent-over rows/arm
5 single-arm dumbbell windmills/arm
:30 burpees

warm up dl and hspu

Deadlift (Pre-workout EMOM 8: 2 deadlifts – Build to a heavy set of 2 reps. )
Metcon (Time)

For time:
45 deadlifts (155/225 lb)
45 handstand push-ups

10 min cap