The 5 week cycle we are in will be revolving around getting prepared for the Open. What does that mean??? YOU will be seeing some traditional style crossfit workouts that will be hitting the main 3 energy systems with an emphasis on work capacity. We will also be retesting past Open workouts which will also help us gauge improvement over the past year(s)!

Push Press + Push Jerk + Split Jerk (1-1-1-1-1-1-1)
Take 15 Minutes to find a heavy load
Metcon (AMRAP – Rounds and Reps)
Monster Mash
3 minute AMRAP
5 Push Jerks, 155/105#
25 Sit Ups
Rest 1:00
3 minute AMRAP
5 Dead lifts, 155/105#
50 DU’s
Rest 2:00
3:00 minute AMRAP
15 Front Squats 155/105#
Max HSPU in remaining time

135/85# 0R 115/65#
75 singles or 30 DU’s
Box HSPU or KB press