CROSSFIT

MetCon

i) Drop Ladder For Time of:

30-27-24-21-18-15-12-9-6-3

Calories Rowing

10-9-8-7-6-5-4-3-2-1

Thrusters (75/115#)

ii) 5 Rounds For Time of:

3 Power Cleans (125/185#)

5 Ring Dips

CROSSFIT

Lift

Power Snatch + Hang Snatch (2) 6×1 (Ascending)

MetCon

3 Rounds For Time of:

3 Ring MU

6 Squat Snatch (95/135#)

9 BF Burpees

For the last workout of the 2019 CFG Open, we will be judging all athletes on Saturday, March 23rd. The heats will be posted on Zen Planner Thursday evening, will start at around 12pm and will run every 15 minutes (depending on the workout) until each athlete has completed the workout. The last Individual and Team Challenge will also be performed on Saturday at ~130pm and would be advantageous to both teams to have as many athletes as they can for this challenge. Following the workout (~3pm) there will be Individual and Team Award Presentations, and most importantly our annual BBQ!!!

If you would like to bring any food or drink, don’t be shy!!! There will be coffee, water, fruit, burgers and smokies supplied by yours truly, as well as a keg of the finest beer Barn Hammer has to offer, so whatever else you would like to bring would be great! It is also always suggested that if you are going to bring food to include a recipe card in so we can share all of our culinary secrets!

Any and EVERYONE is welcome to come to CF431 to cheer on the Herd as they tackle 19.5, so whether you competed this year or not, please don’t hesitate to invite your family and friends to enjoy this wonderful day with The Herd!

Good luck to each team, all athletes, and we will see you all Saturday for the last WOD of the 2019 CrossFit Games Open.

#freefood #freebeer #celebrate #party #herestoanotheryear

CROSSFIT

Strength

Back Squat 5-5-4-4-3-3 (Ascending)

MetCon

15 Minute AMRAP of:

3 OH Squats (65/95#)

3 T2B

25 DUs

6 OH Squats (65/95#)

6 T2B

25 DUs

9 OH Squats (65/95#)

9 T2B

25 DUs

12 OH Squats (65/95#)

12 T2B

25 DUs

15 OH Squats (65/95#)

15 T2B

25 DUs

Etc…

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet/Directional Sprints – Coach Jeff

10am – Technique & Movement – Pushups/Ring Dips/Headstand/Handstand– Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Snatch Pulls/Power Snatch/Seated Back Squats – Coach Jeff

CROSSFIT

Strength

Deadlift 4-4-4 (Ascending)

MetCon

3 Rounds For Time of:

30 Cal Assault Bike

20 Thrusters (55/75#)

10 Devils Press (35/50#)