Click Here to Register for the 2020 CrossFit Open. It kicks off with Friday Night Lights at Warlock CrossFit on October 11, 2019!
“Problems are simply opportunities in work clothes”
Primer:
5 Hang Muscle Cleans | 10 Strict Press | 10 Box Step Ups | 10 Push Ups
5 Hang Muscle Cleans | 10 Push Press | 10 Box Step ups | 10 Burpees
5 Hang Power Cleans | 10 Push Jerks | 10 Burpee Box Step Overs
5 Hang Power Cleans | 5 Push Jerks | 5 Burpee Box Jump Overs
Lizard Pose (60s) | T Spine Opener with Foam Roller or Lacrosse Ball (60s)
Strength: 2 Hang Power Clean x 7 (Climbing)
WOD: Gut Feeling: 12-9-6-3
Hang Power Cleans @ 155/105
Burpee Box Jump Overs
Push Jerks @ 155/105
Bonus:
3 Rounds For Time: 20/15 Cal Bike | 20 Deadlifts @ 225/155 | 20 Toes To bar (2 Minutes btw Rounds)
1 Set – Max Sandbag hold for time 150/100 (max 7 minutes)