WORKOUT

Performance
20 Min EMOM
Even 20/15 Cal Row
Odd 1 Round of Cindy
5 Pull Ups – 10 Push Ups – 15 Squats

Fitness
20 Min EMOM
Even 15/10 Cal Row
Odd 5 Body Rows – 10 Push Ups/5 Negatives – 10 Squats

If required you can sub a 200m run for the rowing.
Using an Assault Air Bike: Performance 12/7 Cal, Fitness 8/5 Cal

OPEN ANNOUNCEMENT @ 2PM – CFG OPEN 17.3

Come join us for the live Open announcement at 2pm. What will week three of the Open bring us? More Dumbells?

BODYCARE

Make sure you are taking care of your hands as the Open progresses.

Hand Care 101: Preventing Rips

Whether it is rock climbing, rowing, CrossFit, weightlifting, or any number of other activities, your hands take a serious beating. The sensitive skin on your palms can get rough and, in the worst scenario, rip open. Rips are painful, unattractive, and a hindrance to further training.