WOD
Complete 15-12-9 reps, for time of:
Bar Muscle-up
Burpee Box Jump Over (M: 30″, W: 24″)

Goal: Sub 10:00
Time Cap: 13:00

Cash Out
400 Meter Weighted Walk

*200m Right Arm OH and Left Arm Down
*200m Left Arm OH and Right Arm Down
*Use 2 Dumbbells.
*Choose your weight.

STRENGTH
A. Tempo Strict Press 3-3-3-3-3
*Tempo: Press, 5 sec Top Hold, 3 sec Down.
*Find a challenging weight and use it across all sets.
*Go every 2:00

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

C. Max Unbroken Plank Hold in 5:00
*Just one attempt, when you break you are done.

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.