This is a great video on why the Crossfit Open is so fun!  Last year, thanks to Mark’s enthusiasm we had more people than even involved in the Open.  You might as well sign up, cuz if you don’t, Mark is going to be on you. He will use all his secret techniques and get you so excited about it, that you will join us.  it really doesn’t matter if you’ve been doing CrossFit for 8 years, or 3 months, it’s about the community and about pushing yourself just a little bit harder.  My most improved movement since last year is the T2B.  It’s still my least favourite ( along with HSPU), but I can actually now do 4 or 5 before jumping down…  Knowing that I can do better with that movement when it pops up in the Open, makes me so happy.  Now Hspus and Chest to bar pull ups!  love ya Marta“>http://

Bench 5 x 12 work up to 65% of 1RM

L- sits – 3 x 1 minute holds.
4 rounds for time:
10 Front rack lunge 95/65

10 hollow rock

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