Be sure to be smart on that rower!! Don't go all "HAM"!!

 Skill: Clean Complex.

Build to a "heavy" 2 Hang Cleans + 1 Push Press

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WoD: Class Wars "17.3"

AMRAP in 15 Minutes:

16 (12) Calorie Row/Bike

8 Hang Squat Cleans (60 / 40 kg)

4 Push Press (60 / 40 kg)

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• Represent your class y'all!!
• Today focus on the pace on that rower/bike. It should be a heavy but sustainable pace. If you are not recovering enough to pick the barbell up straight away you are going too hard.
• Scale As needed.

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Post number of rounds to Beyond The Whiteboard.

The Ro Vs Box match ups have become an annual tradition in the Open. After we get to watch the superstars throw down live & the lie show has ended, two of the HQ staff who work on the live announcement shows (Rory & Bozman) go head to head in the Open WoD. 

Last year Boz did a clean sweep of Ro on all 5 WoDs. Who will take it this year??

All in the name of fun hey? (& FitAid it seems!)

Have you signed up to the 2017 CrossFit Open yet?? If not jump on board!! Sign up here. Don't forget to select CrossFit CBD as your Affiliate AND as your Team :0

 score pic to follow. Wednesday. Log your numbers online on Beyond The Whiteboard (The link is just above!).