How to Compete in the Open

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Workout of the Day 1/26/2017 – Thursday

CrossFit

A. Maintenance
Back Squat
1 x 8 @ 65%
1 x 8 @ 70%
1 x 6 @ 80%
1 x 6 @ 85%

B. Met-Con
CF Open 13.3
AMRAP 12:
150 Wall Balls (20#/14#)
90 Double Unders
30 Muscle-Ups

If you don’t finish the 150 Wall Balls within 12 minutes, keep going and score your Karen time (Karen = 150 Wall Balls for time).

CrossFit Lite

A. Met-Con
Lite 50:
50 Box Jumps (24″/20″)
50 Jumping Pull-Ups
50 KB Swings (1 pd)
50 Steps Walking Lunge
50 Knees to Elbows
50 1-Arm KB Press (1 pd – Alternate every 5 reps)
50 Sit-Ups
50 Wall Balls (16#/12#)
50 Burpees
50 Double Unders

CrossFit 101

Skill.
Thruster 8-8-5-5-5

Met-Con.
27-21-15-9:
Thrusters
Ring Rows