Two Options today for those of you doing the Crossfit Open Wod on Monday or if you are training through it!

Option 1: If you are NOT doing the Crossfit Open Wod again on Monday


3 Rounds for time

Row 30 Calories

12 Chest to Bar Chin Ups

12 Shoulder to Overhead 115/75

Option 2: If you will be repeated the Crossfit open wod 14.1 again on monday


Front Squat Tempo 30×1 2,2,2 (not a max, just get a few solid 2’s in)


Every minute on the minute for 5 minutes

Power Snatch not Touch and go @ 65-70% of 1rm


10-15 minutes of CF open prep movements


Airdyne tough for 1 minute, rest 1 minute x 4


row 1 minute hard


Walk for 10 minutes


For everybody who is training for something – Catalyst Athletics