WOD
Deadlift
Take 10:00 to find a heavy 3 rep.
*Intention is to specifically warm up for the weight in the wod.

Then,
Complete 3 rounds for time of:
24 Chest-to-bar Pull-ups
12 Deadlifts, (M:275, W:185 lbs)

Goal: Sub 9:00
Time Cap: 12:00

Cash Out
Banded Hammie Stretech 1:00 per side
Scorpion Stretch 1:00 per side

STRENGTH
A. Overhead Squats 5-5-5-5-5+
*Use 85% of 1RM for last set
*+ means to complete AMRAP on last set.
*Go every 3:00

B. Every minute on the minute, for 12:00 of:
ODD: 15 Kettlebell swings
EVEN: 10 Burpees
*Use heaviest weight possible for the KBS.

C. Stretch
Glute Stretch 1:00 per side
Pancake Stretch 1:00

2018 CrossFit Games Open

Register for the 2018 CrossFit Games Open starting soon! This is a great opportunity to be a part of the CrossFit community as a whole. Compete against fellow CrossFitters from across the globe! Interested in registering? Check out www.games.crossfit.com for more information or to get registered. 

Judges Course
We will be needing help with judging our in-house Open athletes. If you are interested in expanding your knowledge of CrossFit, take the judges course online. This is a great way to help you as an athlete better understand movements and it’s just a great opportunity! If you have any questions feel free to ask any of our CFIV coaches.