BARBELL
10 – 9 – 8 – 7 – 6 – 5 – 4 – 2 – 1
Bench press
Strict pull ups
*not for time

ALTERNATE WORKOUT
10 – 9 – 8 – 7 – 6 – 5 – 4 – 2 – 1
Push ups
Bar rows

3 sets of:
5 kettlebell front squats
10 steps kettlebell lunges in a front rack

MIDLINE
3 sets of:
8 Russian kettlebell swings 55/35
8 (each way) stir the pot
:30 Hollow hold

Moving Forward from the CrossFit Open…

As much as we love the Open, it’s nice to get back to a normal training schedule! We will focus on the basics for awhile: fine-tune lifts and increase upper body strict pulling and pressing strength, as well as leg strength.