Monday- open is here again

Friday’s wods for the next 5 weeks will be the CrossFit open workout. Whether you are signing up online or just doing it for challenge in the gym this is a great opportunity to test your fitness.
We most likely will write all of those that would like to compete in the gym up on the board and keep track that way unless there is someone that would like to put it all on a spreadsheet.

strength:

in 20 mins

find a heavy 5 rep power clean.
perform without letting go of the bar

wod:

sprint

500 m row

30 back squats 135/95

post wod core:

hold 135/95 in front rack for 3 mins