Pick your progression


Deadline for pre-ordering a CFW Open shirt will be this Friday, March 2nd! Shirts will cost $30 including tax. Make sure you have paid for your shirt before the deadline. If you have any questions please email me yash@crossfitwaterloo.com

1) Olympic Lift Skill
6 sets of
3 Power Cleans + 3 Jerks

Level 1 – Push-Press
Level 2 – Push Jerk
Level 3 – Split Jerk

Note: Power cleans are not to be completed unbroken. Reset your starting position after each rep. Keep your weights at a light-medium range to allow to focus on technique. Avoid building to a heavy complex.

2) WOD
15 KBS (32/24)
2 Lap Run (400ft)
15 Burpee Over KB
2 Lap Run (400ft)

3) AP
Assault Bike
5×20/14 Cal AB, Rest 1:2

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