Rest Day Closed
Mobility w Coach Carla 9:30am-10:00am Open Gym 10:00am-12:00pm Olympic Lifting w Jason 12:00pm-1:00pm Open Gym 1:00pm-2:00pm
5 Rds for Time (Time Cap – 15 mins) 15 – American Kettlebell Swings 70/53 20 – Box Jumps 24/20 Post time to comments.
21 min AMRAP 7 – Dumbbell Thruster’s 35/25 7 – Pull-ups 7 – Calories on Assault Bike
15 min EMOM 3 – Power Cleans 155/105 5 – Push-ups Post reps to comments.
Front Squat 5-5-3-3-1-1-1-1 Post load to comments.
For time (Time Cap – 16 mins) 1200m Run, 12 Ring Muscle Ups 800m Run, 8 Ring Muscle Ups 400m Run, 4 Ring Muscle Ups
Rest day Closed
9:30am-10:00am Mobility with Coach Carla 10:00am-12:00pm Open Gym 12:00pm-1:00pm Olympic Lifting “Heavy Grace or Double Heavy Grace” 1:00pm-2:00pm Open Gym 7:30pm – ? CFDF MEMBER GAME NIGHT -cards, can jam, corn hole, and cook out -no WODs -all fun -Great job athletes on another successful year of the CrossFit Open
20 Min AMRAP 1 min – Wall Balls 20/14 1 min – 10m Tire Flips 1 min – Abmat Sit-ups 1 min – 25m Sled Push 135/95 Post reps to comments.