WOD: Friday, October 16th, 2020

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Warm-up: Group Dynamic

  • Plank / Shoulder Tap Tabata – 2 Minutes
  • :20s Plank / :10s of shoulder taps
  • Pigeon Stretch – 1 Minute per side 

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Strength: 5 Rep Max Clean (12 – 15 Minutes)

  • Establish a 5 rep max touch and go clean

*Can be squat or power

*You may pause ONLY in the front rack OR at the hip

*You must hold on to the barbell for all 5 reps for weight to count

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Workout: CrossFit Open “18.1”

AMRAP x 20 Minutes 

  • 8 Toes 2 Bar 
  • 10 DB Hang Clean and Jerks (50/35)
  • (14/12) Calorie Row 

*If you did this back in 2018 look up your score on your crossfit games profile and try to beat it!

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Cardio Option: AMRAP x 20 Minutes 

  • 8 Toes 2 Bar 
  • 10 Burpee – Rage Balls (20/15)
  • (14/12) Calorie Row 

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Core: 5 Rounds

  • 15 GHD Sit Ups
  • 15 GHD Back Extensions