FFCF WOD

3 rounds of:

2 minutes of rope climbs

2 minutes of Turkish get-ups (50/35)

Rest 2 minutes then proceed to cash-out.

Choose one:

1000 meter row, 800 meter run or 1 mile bike

Fortress Fit Bootcamp

10 Mins 45 on/15 off – Alternating – Weighted Lunges/Plank

AMRAP 12

250 m row

10 Burpees

10 KB Deadlifts

IMPORTANT DATES & INFORMATION
Every Thursday: Open announcements are shown live at 7PM CT at FFCF or live via CrossFit Games website.
 
Every Saturday: Perform the Open workout at the Saturday Throwdown Showdown where we can all participate in the workout together as a crew. 
Saturday, March 9 at 9AM. 

Every Monday: You MUST submit your score to the CrossFit website by 7PM CT. 
 

Every Friday is R.E.D Shirt Friday! Remember Everyone Deployed