Tuesday, February 21st, 2023 WOD

This Week's Programming

• Wed: Rope Climbs & endurance workout

• Thu: Accessory Strength and a Tabata WOD

• Fri: CrossFit Open 23.2

KSCF Notes

• SIGN UP FOR THE CROSSFIT OPEN BEGINNING ON FEBRUARY 16TH

• Weightlifting classes are back on Tuesdays and Wednesdays

• Track your health and recovery with our KSCF WHOOP team here

• Shoe Donations. Bring in your used shoes to drop-off outside our box.

• Follow our FB group or our handle @kendallsquarecf .

Skill

Kipping Ring Dips

Strength

Complete 4 Sets

Ia) Alt. DB Bench Press: 6-8/arm

Ib) Max Effort Kipping Ring Dips

IIa) Pistol Squats: 6-8/leg

IIb) Explosive step-ups: 8-10

WOD

"Master the Midi-chlorians"

In 10 minutes

12 Box Jumps (24/20)

25 Deadlifts (@ 55% 1 RM)

12 BJ

20 DL (65%)

12 BJ

15 DL (75%)

12 BJ

10 DL (85%)

12 BJ