Warm-up
• 300 m Row
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
Strength
10 min EMOM:
• 1 Front Squat
• 1 Back Squat
Use the same bar. Perform front squat, re-rack, then perform back squat. Slightly increase weight to finish heavy.
If competing in the Open, skip Strength or perform it after.
Conditioning
CrossFit Open 16.5
21-18-15-12-9-6-3 reps for time of:
• Thrusters 95/65#
• Bar-facing Burpees