Endurance WOD (7:45am)

3 Rounds for Reps
7 Minute AMRAP of:
30/24 Calorie Row
30 Sit-ups
20 Wall Balls (20/14)
20 Single Arm Dumbbell Overhead Walking Lunges (30/20)
*Rest 90 seconds between rounds and pick up where you left off
*Athletes can switch arms as they choose on the lunges

Community WOD (10:00am)

2 Rounds for Reps
5 Minute AMRAP of:
20/16 Calorie Row
20 Sit-ups
10 Wall Balls
20 Walking Lunge Steps
*Rest 90 seconds between rounds and pick up where you left off

Open 20.1

10 rounds for time of:
• 8 ground-to-overheads
• 10 bar-facing burpees

♀ 65 lb. ♂ 95 lb.

Time cap: 15 minutes

Scorecard: https://games-assets.crossfit.com/asdofi349854kjsd_0.pdf
Video: https://www.youtube.com/watch?v=b8ZI3K5PADw&feature=youtu.be

Workout Variations:
Rx’d (Rx’d Ages 16-54)
♀ 65 lb.
♂ 95 lb.
Scaled (Scaled Ages 16-54)
♀ 45 lb., may step over bar on burpees
♂ 65 lb., may step over bar on burpees
Teenagers 14-15
♀ 45 lb.
♂ 65 lb.
Scaled Teenagers 14-15
♀ 35 lb., may step over bar on burpees
♂ 45 lb., may step over bar on burpees
Masters 55+
♀ 45 lb.
♂ 65 lb.
Scaled Masters 55+
♀ 35 lb., may step over bar on burpees
♂ 45 lb., may step over bar on burpees

Snatch Complex EMOM

Every Minute, on the Minute for 8 Minutes:
1 Squat Snatch + 2 Overhead Squats
*All at 70% of Snatch 1RM

Staying Warm

2 Rounds
5 Minute AMRAP of:
10 Chest-to-bar Pull-ups
10 Push-ups
10/7 Calorie Row

*Rest 2 minutes between rounds. Pick up where you left off

Rx+ Substitute C2B for 4 Ring Muscle-ups

While it’s Warm!

4 Rounds for Time:
400 Meter Run
3 Tire Flips
10 Handstand Push-ups

*Tire weight is athlete’s choice (1-4)
*Substitute tire flips for deadlifts – 6 reps at 65% of 1RM
Rx+ Strict Handstand Push-ups

Push Press

5×3
*Build throughout, up to a heavy set of 3

400 Meter Repeats

6 Rounds:
Run 400 Meters
* Work to Rest 1:1 – Rest as long as every 400 meters takes. Use stopwatches or running clock to keep track of work and rest times.
* Score is slowest 400
* Goal is to push harder than we normally run 400s in workouts. Working on that middle gear – Not a jog or a sprint.

Strength & Core Session

After recovering from 400s, let’s do some strength work.
3 Rounds for Form
15 GHD Sit-ups/V-ups/Sit-ups
10 Strict Pull-ups – Break up and use bands as needed
15 Supermen
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