If training through the open


4 minutes of Clean and Jerks 135/95

4 minutes of Rowing

4 minutes of Burpees

If you are intending on doing the wod again on Monday, then come in, warm up, and hit this up below!

a. Back Squat @ 30X1, 2-3 reps for 3 sets

b. every minute on the minutes for 5 minutes, 2 Power Snatch @ 65-70% of 1rm

c. 10-15 minutes of Crossfit Open movement practice


Row 1 minute tough, rest 1 minute x 4


Row 1 minute at 97% effort


10 minute row @ relaxed pace


Thanks Rocio for the outfit, and Caitlin for the pic 🙂 This is one of my favorite buddy pics!