Kelly
Dirty Water
2000m Row
Min 1 – 1 Burpee
Min 2 – 2 Burpees
Min 3 – 3 Burpees
Continue adding 1 burpee every minute until 2000m are rowed.
If you cannot complete required number of burpees in the minute the workout is over and the completed meters rowed act as your score.
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Box Brief
*** Save The Date — 17.5 Friday Night Lights Party ***
Friday, March 24 at CrossFit Tilt II in Sudbury
Come out to Tilt II next Friday to throw down with our extended TILT family for the final Open workout of the season! Stick around after for food, dranks and an End-of-Open party sponsored by Paleo Power Meals and KillCliff.
Dirty water 9:00 flat
3X5 @ 215 back squat
Some snatch practice
10 mins on the dot!
Accessory Work
EMOM 5 purple band Hold/negative 5sec
EMOM 5 grn band hold/ negative
5 sec
3×5 pausing box squats (3 x 45 + 1 x 35 Plate stacked)
65#, 85#, 105#
30#kb shoulder press 10xea side
Dirty Water – Forget exact time but it was wonderful!
Dirty Water- 11 mins