All the Open Competitors! Be sure you join in the fun next year 🙂
CrossFit WOD
Back Squat 8 Rep Max
Every 4 Minutes for 12 Minutes
8 Back Squats @ 15-20% of Max/Moderate + Handstand Push-up (sub max)
Every 3 Minutes for 18 Minutes
400/300M Row + 50 Double Unders
* No less than 1 minute of rest
Mobility:
Barbell Calf Mash
Barbell Quad Mash
Lax Delt
SWEAT
*count your reps e/ round*
5: Rounds
MIN 1: DB Thrusters
MIN 2: Sit-ups
MIN 3: Plate Pass Thrus
MIN 4: DB Snatches (alt hands)
MIN 5: Oblique Plate Twists
MIN 6: Cals on Bike
MIN 7: REST!
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