EVERYONE LOVES THE OPEN TEST!

Friday, September 20, 2019

Happy Birthday Joe G!

Work Out of the Day

METCON

II. Open test

20′ AMRAP
50 WB (20/14)
50 DU
40 BJ 24/20
40 T2B
30 C2B
30 Burpees
20 Clean (145/100)
20 Jerk (145/100)
10 SN (145/100)
10 Ring muscle ups
(This is not for time, if you finish start back at the beginning with WB)

RX+

SKILL/SWOD

Gymnastic Skills
With a 10:00 clock, alternate between:
21 Banded Good Mornings
25-50′ Handstand Walk
Not for score. 10:00 of Practice. Athlete’s choice on the O-Course design.

 

 

METCON

Conditioning
“Tummy Time”
15-12-9-12-15:
Toes to Bar
Deadlifts (205/145/115)
Barbell-Facing Burpees

NEWS & UPDATES


CROSSFIT GAMES 2020 OPEN
The open begins October 10th and will last for five weeks. The Open is a GREAT opportunity to test your fitness, bond with fellow Rebels, and have Fun. Register today at https://games.crossfit.com/open

Wondering if “you’re good enough”? Come on guys…we’d never steer you wrong. The Open is THE PINNACLE of experiencing CrossFit. We hope that you see how we all (your coaches) see our “sport” as a dual benefit: fitness style + sport. This way, it accomplishes multiple goals: our healthcare plan (fitness), and our “hobby” -our sport. And for many it’s their “social”, their “distress management”….it’s more than just sweating. And being a part of the Open, if for the first time or continuing your habit of establishing a yearly baseline, is an annual event! It’s something we prepare for, look forward to and budget time for. You won’t understand it until you do it. So what are you waiting for? REGISTER! Best $21.40 you’ll spend (tax/fee = the add’l $1.40).