*Include in warm-up:
2 sets of
5 tempo goblet squats (3 seconds down, 3 seconds up)
1:00 frog stretch

BARBELL METCON – Rx
10 minutes to complete: Squat clean & jerk
10 @ 135/95
8 @ 155/105
6 @ 185/125
4 @ 205/135
2 @ 225/155

BARBELL METCON – Master’s 45+
10 minutes to complete: Squat clean & jerk
10 @ 95/55
8 @ 115/65
6 @ 125/75
4 @ 135/85
2 @ 155/95

Work with partner to count & help judge.

BARBELL METCON – BEGINNER
Complete 30 reps of squat clean and jerk. Work from hang position; focus on proper squat mechanics and shoulder-to-overhead (focus is on bar path). Start with empty bar, move up slowly in weight if mechanics are correct.

STRENGTH
2 sets of:
10 Back squats @ 70%

3 sets of:
10 inverted bar or ring rows
10 weighted push up (scaled = unweighted push-ups or push up to box)
10 ab wheel roll outs

MAKE SURE TO DESIGNATE TEAM CROSSFIT VERO BEACH when registering for the Open.

At the time I am writing this post, there are 25 people registered on our

affiliate, but only 15 on our team. The website is a little different this year. You will choose CFVB as your affiliate AND as your team. See the screenshot below where both are designated. If you have the affiliate only, click edit and type in “CrossFit Vero Beach” and confirm.