W. O. D.

2018 CrossFit RedZone Opens Friday Night Lights
Every Friday Night during the Opens (2/23 - 3/31) we will be hosting our annual Opens Friday Night Lights
All are encouraged to sign up for the Opens and join us every Friday Night @ 5:30pm as we all throwdown in this years Open WOD's. Heats will be assigned that night. This is all for fun and cheering on your friends, family, and teammates during the Opens. EVERYONE can participate!
ALL (Zone, Fitness, Performance) Strength & Skill
Barbell Curls (Every First Min x 12 min - 30 sec AMRAP)
Barbell Skull Crushers (Every Second Min x 12 min - 30 sec AMRAP)
Turkish Sit-Ups (Every Third Min x 12 Min - 30 sec AMRAP)
Set 1 - Right Arm
Set 2 - Left Arm
Set 3 - Right Arm
Set 4 - Left Arm
Metcon (AMRAP - Rounds and Reps)
14 Min AMRAP
30 Ab Mat Sit-Ups
200m Run
15 Burpees
Every 100m = 1 Rep