CROSSFIT

Lift

Snatch 10×1 @ 75%

Strength

Deadlift 3×3 @ 75%

MetCon

7 Rounds For Time of:

7 T2B

7 Tuck Jumps

7 V-Ups

CROSSFIT

Lift

Clean & Jerk 10 x1 @ 75%

Strength

Back Squat 3-3-3 @ 75%

MetCon

2 Rounds For Time of:

27 KB Swings (1/1.5 Pood)

21 Box Overs (20/24″)

15 Pullups

9 Med Ball Cleans (14/20#)

CROSSFIT

Strength

Reverse Lunge 10-10-10-10

Lift

EMOTM 8 Minutes of:

-3 High Hang Squat Clean

MetCon

10 Rounds For Time of:

10 Squat Jumps

10 HR Pushups

10 Situps

CROSSFIT

Strength

Bench Press 8-8-8-4-4-4

Lift

EMOTM 8 Minute of:

-3 High Hang Squat Snatch

MetCon

For Time:

50-40-30-20-10

Double Unders

-10 SA KB Snatches (35/53#) Between Each Round

Heats will start at around 1030am, and will run every 30 minutes until each athlete has completed the workout.  There will be a first come first serve basis, so if you would like to finish the workout sooner than later, come down to the box early and write your name on the board.  The weekly challenge MUST be completed tomorrow at any point and requires all, if not most athletes on each team at once.

If you would like to bring and food or drink, please feel free to!!!  It is always suggested as well that if you are going to bring in food, bring a recipe card in so we can share all of our culinary secrets!  There will be coffee, water, and fruit supplied by yours truly, so whatever else you would like to bring would be great!

Any and everyone is welcome to come to CF431 to cheer on the Herd as they tackle 16.5 so don’t hesitate to invite your family and friends!!

Good luck to all athletes, and we will see you all tomorrow for the last WOD of the 2016 CrossFit Games Open.