CrossFit Route 1 is holding their annual Love’ Em or Leave ‘Em, guy and girl partner, competition on Saturday, February 15 at 9:00am. CFS has had great representation at this competition the last two years and has taken the top spot in addition to another podium spot in both years. CFR1 runs a great show and the comp is always a good time. Registration is live, find a partner and sign up here.
Warm-up
10 RDLs
10 Good Mornings
10 Overhead Squats
10 Snatch Balances
10 Inchworms with 3 push-ups
1 minute band stretch on each arm
Oly
Split Jerk
3-3-3-3 @80%
-Working on footwork and speed
Strength
Overhead Squat
2-2-1-1
WOD
3 Rounds
15 C2B Pull-ups
12 Lateral Burpee Box Jumps Overs @ 20″
9 Back Squats (from the ground) @ 225/145#
Rest 5 minutes
200 Double Unders for time