Pre-Open Party at Shipgarten!
TODAY 1-4 PM
(7581 Colshire Dr, McLean VA)
Join us for some fun and to get ready for the CrossFit Open!

Squad WOD

2 Rounds of 4:00 on/2:00 off w/ Partner – Split AMRAP in Any Way
1)
500/400m Row (FX: 400/300m) / 150 Double Unders (FX: 100)
AMRAP Hang Power Clean (95/65) (FX: 75/55) (RX+: 115/80)

2) 500/400m Row (FX: 400/300m) / 30 Burpees Over Bar (FX: 20)
AMRAP Clean and Jerk (95/65) (FX: 75/55) (RX+: 115/80)

3) 500/400m Row (FX: 400/300m) / 30 Chest to Bar Pull-Ups (FX: 20 OR Pull-Ups)
AMRAP Thrusters (95/65) (FX: 75/55) (RX+: 115/80)
*Score is total AMRAP reps

Pre-Open Kick-Off Party TOMORROW, 1-4 PM at Shipgarten!
(7581 Colshire Dr, McLean VA)
All are welcome! Join us for a drink and to get excited to throw down in the Open next Friday!
If you haven’t yet, sign up at Games.CrossFit.com !

Strength
Every 1:30, 3 Rounds
1) 6-8 Feet Elevated Ring Rows w/ Pause at Top (FX: Non-Elevated) (RX+: Weighted)
2) 6-8 Strict Ring Dips w/ Pause in Dip (FX: Banded) (RX+: Weighted)
3) 15-20 Hollow Rocks (RX+: Weighted)

Conditioning
EMOM 15
1) 250/200m Ski (FX: 200/150m) (RX+: 300/250m)
2-4)
AMRAP
21 Sit-Ups
15 Hand Release Push-Ups (FX: Push-Ups)
9 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)
5) Rest

24.1, the first workout of the Open, will be released in ONE WEEK!
Teams will be drafted on MONDAY!
Have you signed-up yet? Coach Anastasia says to do it now.
Games.CrossFit.com

Strength
Every 2:30, 6 Sets
2 31X-Tempo Back Squat + 2 Back Squats
1-2) 55-60%
3-4) 60-65%
5-6) 65-70%

Superset Accessory (3+ out of 6)
10 Tibialis Raise w/ 2s Pause at Top + 10 Tibialis Raise

Conditioning
6 Rounds for Time:
12 Wall Balls (20/14)
6 50′ Shuttle Runs
1 50/50 Legless Rope Climb (FX: Rope Climb) (RX+: Legless)
*13:00 Cap

Build up your core strength and flexibility at Core-Flex tonight at 5:45 PM!
Also SIGN-UP FOR THE OPEN! Games.CrossFit.com

Strength
Every 2:30, 4 Sets
3-Position Power Snatch (↑, start at 50-55% of 1RM Snatch)
*High Hang, Hang, Floor
*Hold onto bar between reps

Conditioning
AMRAP 20
40 Calorie Row
40 Box Jumps (24/20)
40 Burpees Over Bar
40 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
40 Handstand Push-Ups (FX: 20 OR Hand Release Push-Ups) (RX+: 20 Strict + 20 Kipping)

Coach Anastasia wants you to sign-up for the Open.
Have you done so yet? NO?! Sign-up at Games.CrossFit.com

Strength
Every 2:00, 3 Rounds
1) 10 Hip Thrusts w/ Banded Hip Abduction (50%+ 1RM Back Squat)
2) 50′ Double Dumbbell Farmer’s Carry + 50′ Double Dumbbell Suitcase Lunge
3) :30 Weighted Plank + 100′ Sandbag Bear Hug Carry

Conditioning
EMOM 12
1) 60 Double Unders (FX: 45) (RX+: 75)
2) AMRAP Calorie Bike
3) Rest
4) 60 Double Unders (FX: 45) (RX+: 75)
5) AMRAP Calorie Ski
6) Rest
*Score is total Calories