GROUP WARM-UP
2 Rounds
5 Hang power snatches (above knee empty bar)
5 Hang power snatches (below knee empty bar)
5 Box jumps, step down
5 Box jumps, jump down

METCON
For time:
21-15-9 reps of –
Snatches RX 115/75; Intermediate 95/65; Master 55+ 80/45
Box jumps RX 24/20; Intermediate/Master 55+ 20/16
10 minute time cap

Rest 5 minutes

3 Rounds for time of:
15 Chest-to-bar pull-ups
20 Wall balls RX+ 30/20; RX/Master55+ 20/14
10 minute time cap

ALTERNATE METCON
18-15-9 reps for time of:
Hang power snatches/hang power clean
Box step ups
10 minute time cap

Rest 5 minutes

3 Rounds for time of:
15 Bar or ring rows
20 Sandbag squats
10 minute time cap

The Open!

I know we have lots going on, but just wanted to remind you that the CrossFit Open starts in 15 days. If you are considering signing up, but unsure, see a coach or feel free to email Wendy. There are both Rx and scaled divisions and it’s designed not only to find the fittest in the world, but also to let you test all the hard work you put in at the gym.

There is no pressure to compete, but if you come in to work out on Saturdays, you will be doing the Open events, anyway, as the workout of the day. We will also have an alternate day/time weekly: Fridays at 5:30 PM. So, if you’d like to see what you’ve got compared to others in your gym, age group, region and the world, sign up! games.crossfit.com.

We will be printing a shirt with the names of everyone on our affiliate team. The shirts will be $20 and can be reserved via pre-order. We will order them after the first week of the Open, as we usually have a few people who decide to plunge in last-minute. Reserve by emailing Wendy at contact@verostrength.com – shirt designs are shown below. Make sure to send your size.

Also, join us for the final free Open Prep Course, this Friday at 5:15 PM. We will be coaching butterfly pull-ups and muscle-ups (bar and ring).