Take 10:00 to find a heavy 3 rep.
*Intention is to specifically warm up for the weight in the wod.
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
Banded Hammie Stretech 1:00 per side
Scorpion Stretch 1:00 per side
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.
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.
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.