Thursday

AMRAP in 20min of:

   10 Strict Press (75/45*)

   20 Box Jumps (24/20")

   200m Run

Wednesday

Sumo Deadlift: 4, 4, 4, 4

     then...

*3 Rounds for Time of:
   20 Bench Press (135/75*)
   300m Row

*This is meant to be a fast paced burner WOD 
SCALE ACCORDINGLY  

What's a Damper Setting?

Tuesday

5 Rounds for Time:

   20 KB Swings
   10 Toes-2-Bar
   20 MedBall Cleans 

The Medicine Ball Clean

Monday

Clean & Jerk: 3, 3, 3

       then...

As Many Rounds As Possible in 16min of:

   20 Wallballs 

   15 Pull-Ups

   10 Burpees 

Funday

WOD: Just Show Up...

10 Reasons to do the CrossFit Open

THE OPEN’S NEW SCALED DIVISION: 7 REASONS TO SIGN-UP EVEN IF YOU DON’T CARE ABOUT COMPETING