Workout of the Day (WOD)

Monday 1/29/18

Remember, the 2018 CrossFit Open starts in less than a month.  You have time to still register, go to and after you register make sure you choose affiliate and team "CrossFit Interbay". If you register or don't, come join us for your Open kick off party Friday night, February 23rd from 4pm until we close.  Come in that night at any time watch the athletes do their workouts, hangout, have a drink (water or beer) and something to eat.  Or workout then stay around to cheer on others and relax.

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Back Squat
7 Sets of 3 Reps @ 75-85+% 1RM
This should take 25-30 Minutes

15 Minute EMOM
1st 15 SDHP w/KB (55/35)
2nd Burpees (Mx 10, Rx 12, Rx+ 15, FB 18+)
3rd Box Jumps/Step Ups (24/20, Mx 10, Rx 12, Rx+ 15, FB 18+)

Today's Workout

Tomorrow's Workout