25.3
Congratulations to everyone who completed the CrossFit Open! We had several athletes who completed their first open or a first pull up or chest to bar pull up. This is what the Open is all about!
WARM UP
Jog the box for 4 min with footwork then 2 rds of
10 air squats
8 push ups
10 sit ups
Dynamic Stretch
STRENGTH
Push Jerk OTR
8 Push Press then
Push Jerk (6)2 (4)2 (3)2
WOD
50 Wallball 20/14
40 Slamball 40/30
30 Clean and Jerk 135/95
20 Cal Bike
10 Burpee Broad Jumps
ICING
KOT
Jefferson curl 20 reps
20 GHD Sit Ups