CrossFit
Gymnastics Warm Up
8 minutes, alternating:
Weighted Pull Ups
Hollow Hold

Strength
1) High Bar Back Squat: 1 attempt to establish a 20RM – rest 1:00 (before #2)

*This is an adaptation week. Do not go to a true 20RM, but try to get close. Percentages will vary, but typically somewhere between 65-70% is a decent guess for loading.

2) Front Squat: Max Reps @ 100% of #1 (after 1:00 rest)

Conditioning
EMOM as long as possible (10 Minute Cap)
3/2 Unbroken Muscle Ups
5 Touch and Go Deadlifts 100Kg/65Kg
7 Burpees


Cheering everyone on during The Open

Cheering everyone on during The Open

Strength & Conditioning

Gymnastics Warm Up
8 minutes, alternating:
Weighted Pull Ups
Hollow Hold

Strength
1) High Bar Back Squat: 1 attempt to establish a 20RM – rest 1:00 (before #2)

*This is an adaptation week. Do not go to a true 20RM, but try to get close. Percentages will vary, but typically somewhere between 65-70% is a decent guess for loading.

2) Front Squat: Max Reps @ 100% of #1 (after 1:00 rest)

Conditioning
EMOM as long as possible (10 Minute Cap)
3 Ring Rows
5 Kettlebell Swings
7 Burpees