CROSSFIT

Mobility 

Quads

Strength

Back Squat 3-3-3-3-3-3-3-3 @ 75%

CASHOUT: 50 Weighted Step Ups (W: 35/20 M: 45#/24″)

MetCon

“Karen”

For Time:

150 Wall Balls (W: 14/9 M: 20#/10′)

Good luck to Jess and Stephen who will be competing in FrostFit this weekend!!

CROSSFIT

Skill

L-Sit (Parallette/Ring/Hang)

MetCon

6 Minute AMRAP of:

8 Wall Balls (W: 14/9 M: 20#/10′)

8 Med Ball Slams (14/20#)

-120s Rest

6 Minute AMRAP of:

8 Med Ball Cleans (14/20#)

8/side Med Ball Russian Twists (14/20#)

-5 Minutes Rest

14 Minute AMRAP of:

5 Deadlifts (155/225#)

20 Box Hops (20/24″)

3 Wall Walks

CROSSFIT

MetCon

“Route 90”

For Time (Partition As Needed):

200 DUs

175 Push Press (35/45#)

150 Air Squats

125 Situps

100 Burpees

75 Tuck Jumps

50 Pushups

25 Turkish Get Ups (35/45#)

Accessory (Optional)

Single Leg RDL 3×10/side @ WW

Not sure if you want to compete?  Well here’s a few reasons why you should…

To register for the CrossFit Open, click here!!!

CROSSFIT

Mobility

Lower Body

Skill

Muscle Ups

MetCon

EMOTM 16 Minutes of:

-10 Burpees + 1 MU

-12 SA Snatches (50/70#)