REMINDER: The crossfit open workout 17.1 will be announced at 5PM tonight. So if you haven’t signed up for the open and want to, please do so before then.

**Today is a scheduled de-load day to help prepare us for the open workout 17.1 which we will program for tomorrow.

Strength/Skill:

Mobility

Metcon:

For Time:

600M Run

20 Sit Ups

30 Double Unders

600M Row

20 Sit Ups

30 Double Unders

600M Assault Bike

REMINDER: The Crossfit Open Starts Tomorrow! If you’d like to sign up please do so before Thursday Evening. If you have any questions please ask any coach for details.

Strength/Skill:

EMOM 10:

Min 1: Max Push Ups In :40 Seconds

Min 2: Max Strict Pull Ups In :40 Seconds

Metcon:

5 RFT:

10 Deadlifts (225/155)

10 Wallballs (20/14)

10 T2B

10 Box Jump Overs (24/20)

Strength/Skill:

Back Squat

Metcon:

3 Rounds For Time:
18 Calorie Row
15 Back Squats (135/95)
12 Kipping HSPU
9 Over-the-Bar Burpees

Strength/Skill:

Strict Press

Metcon:

AMRAP 4:
30 DU
15 Clean & Jerk (75/55#)
Rest 4:00
AMRAP 4:
30 DU
12 Clean & Jerk (95/65#)
Rest 4:00
AMRAP 4:
30 DU
9 Clean & Jerk (115/85#)

Make sure you drop in today to either make up a WOD you missed from the week or just work on anything you have in mind! Either way just come in and play!! 9AM-NOON