Busy 8:15
WARM-UP:
2 Rounds of 10 Each w/barbell
Deadlift / Hang Clean / Front Squat / S2OH
Dynamic Stretch
STRENGTH:
OH Squat (OTG) – 5 Reps EMOM for 5 min.
Snatch Panda Pull – 4 Reps EMOM for 5 Min.
Panda Pull > Squat Snatch – 3 Reps EMOM for 5 min.
WOD: STAY WITH IT
For Total Reps:
4 Rounds
On the Minute
1st min. > 10 Thrusters 95/65
2nd min. > 15 AB Mat Sit-ups
3rd min. > Max Effort Double Unders
4th min. > REST
Athletes: Your score is total reps accumulated during the entire 12 min. of the workout. Note your reps during the rest period and add them up at the end.
ICING:
KOT – Tib Raises 20 Reps each leg.
The 2023 CrossFit OPEN is over. Stand Firm CrossFit had 50 participants take part in this years annual test of fitness. The workouts were very challenging indeed. It was exciting to see just how hard you all work when it really counts. To take part in the CrossFit OPEN is to step outside your comfort zone and push to levels that most of us never thought possible. I congratulate each and everyone of you for taking on the challenge of the CrossFit OPEN.
So where do we go from here? Having just experienced the CrossFit OPEN, my guess is, you discovered you have some weaknesses. How about forming a GOAL or two that address those weaknesses. Over the next couple weeks we want everyone to write, on the Garage Door, some goals that you would like to accomplish over the next year.