The CrossFit OPEN starts in 25 days! The Open workouts are designed for every level of athlete so everyone at Stand Firm can participate. New this year is the Community Cup, an additional on-line competition that will occur in June where athletes will compete against other athletes at their same level. All you have to do is enter your scores for the 3 Open workouts. As always we will have our in house competition for the coveted Stand Firm Cup! For more information talk to a Coach or visit https://games.crossfit.com/article/what-crossfit-open-and-why-should-i-sign
WARM UP
2 rds
6/8 Cal Swim
10 Walking Lunges
10 Goblet Squats
Dynamic Stretch
Snatch Warm up
STRENGTH
EMOM for 5
3 Snatch Balance
then
Squat Snatch
6, (4)2, (3)3
HERO WOD JACK
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 55/35
10 Box jumps, 24 inch box
ICING
2 30 sec Sots press holds
Reverse Nordic