Every Friday for the next 5 weeks will be doing the CrossFit Opens wod for that week. The WOD's will be announced Thursday nights and you have till Monday @ 8pm to do the wod and submit your scores.
If you signed up for the Fantasy Opens be sure to ask your coach before class which team you're on. We will be trying to coordinate with team members to get some head to head times together.
We would like to invite you all for a Friday Night Lights style Throwdown at 5:30pm. Let's all get together and have some fun these wods over the next 5 weeks!
Let the games begin!
Fitness-
15 mins on the clock
9 min AMRAP
15 knees to elbows
10 deadlifts (85/55)
5 ground to overhead (85/55)
In remaining 6 mins
Establish a 1RM Clean and Jerk
Performance-
15 mins in the clock
9 min AMRAP
15 TTB
10 deadlifts (115/85)
5 snatches (115/85)
In remaining 6 mins
Establish a 1RM Clean and Jerk
Zone -
A. EMOM x 16 min
Even - 50' plate overhead walking lunges
Odd - 30 sec AB
+
3 rounds
15 wall balls
15 box jumps
15 kb swings
Rest 1 min
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