Gymnastics Warm Up
Muscle Ups (rest 30-90 seconds)
5 x 3 Banded/Rowing/Kneeling Muscle Ups, rest 90 seconds

*Note: These do not have to be strict muscle ups

7X1 Mid-Hang Snatches @ 80% – rest 60-90 sec. (Do not go above 80%)


8 minute AMRAP of:

50 Double-Unders
20 Unbroken Wall Balls 20/14#
10 Unbroken Toes to Bar

*The goal is to move calmly through the entire 8:00 without significant deviation of pace, and with smooth UB reps. If you can maintain a quick pace throughout all rounds then start fast. If not, choose a pace that will allow for minimum variance in intervals.

7 Reasons Why YOU Should Do the CrossFit Games Open (Yes, YOU!) – Niki Mathias