WOD – 02-25-2016

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**CrossFit Fenway will be closed Saturday, Sunday & Monday to finish up renovations**

*Remove all personal belongings from the cubbies in the back by Friday, please!

*2016 CrossFit Opens is here…the affiliate was recently transferred to the new owners and CrossFit HQ took CrossFit Fenway off the Games site, so if you try to sign up for the Open its not there! No worries we are working to get it back on there and everyone will be able to sign up by the end of Week 1!

16.1 will be released Thursday at 8pm…here are your options to do it and be judged:

Friday @ CrossFit Fenway during all scheduled classes

Friday @ RCF Back Bay (209 Columbus Ave) 3-9pm (email rcfbbopens2016@yahoo.com to reserve a heat time)

Saturday @ RCF Back Bay – 1-3pm (email molly@invictusfenway.com to let her know)

WARM-UP

150M Row sprint x 3 rest 1:1

– shoulder mobility

– review tempo back squats

STRENGTH

Back squat build to a heavy double with a 3111 Tempo – 12 min time cap

METCON 1

1k row time trial

Rest 12 min

then:

METCON 2

21-15-9

KB Swing (53/35)

Hand Release Pushups