This week will conclude the 2017 CrossFit OPEN with 17.5. To celebrate we will have a party after the workouts on Sunday the 26th. We will celebrate the finish of the OPEN and we will present the awards to the Clean Eating Challenge winners. We will have a grill going, Tami and I will provide some chicken and burgers, if you guys will bring other stuff it would be awesome. As always spouses, significant others and friends are very welcome. In fact we really like it when they attend.
LUR’s CHALLENGE teams, this is it the last week to strut your stuff. Here is how you earn points this week.
- 17.5 Workout performance.
- Attend FRIDAY NIGHT LIGHTS. 1 pt/person
- Come in Friday clearly demonstrating your teams theme for 17.5. 3 pts/person
- Bring in food/drink to the party on Sunday. 25 pts/person
Maria and Shooter getting the week started right.
Warm-up, (15min): 5 min. AMRAP 10 Air Squats, 10 AH Swings, 10 Slamball. Dynamic Stretch
Strength, (15 min.): Front Squat/Back Squat
10/40+10 (3/70+6)4
WOD: STEEL YARD or JUNK YARD
STEEL YARD
5 Rounds for time:
9 Hang Clean 135/85
9 Bar Facing Burpee
JUNK YARD
7 Rounds for time:
35 Double Unders
5 Clusters 135/85
Icing: Low Dragon 1 min. ES then Lizard 2 min. ES