TOMORROW IS 25.1, Week 1 of the Open!
Tune in to Games.CrossFit.Com at 3 PM today to find out what the workout is!
Come in your best 80s gear tomorrow and see you for our first FRIDAY NIGHT LIGHTS!

Conditioning
5 Rounds of 1:00 on, :10 off
1) 16/12 Calorie Row (FX: 12/9) (RX+: 20/15)
2) AMRAP Calorie Bike
3) Rest
4) 16/12 Calorie Row (FX: 12/9) (RX+: 20/15)
5) AMRAP Calorie Ski
6) Rest
*Score: Total Bike and Ski Calories
*RX/RX+ Min: 125/100 (~25/20 Cals per round)

Optional Cooldown
1:00/1:00 Pigeon Pose
1:00 Saddle Pose
1:00/1:00 Banded Lat Stretch

Get ready for the Open! Sign up for the Handstand Skills Clinic tonight at 5:30 PM!

Strength
Every 2:30, 5 Sets
3 Push Press w/ Pause at Top (55-65% of 1RM CJ)
*Touch and Go; take from floor

Conditioning
AMRAP 12
12 Box Jump Overs (24/20)
8/8 Single Dumbbell Snatch (50/35) (FX: 35/20)
4 Wall Walks (FX: 2)
*RX Min: 4 Rounds

We are starting a CFR7 Book Club!
Interested in learning about details or participating?
CLICK HERE to sign-up!

Strength
Every 2:30, 6 Sets
1-3) 1 Pause Front Squat + 2 Front Squat (65, 70, 75%)
4-6) 3 Front Squats (80-85%)

Conditioning
AMRAP 10
25 Calorie Row
50 Wall Balls (20/14) (FX: 14/10)
100 Double Unders (FX: 75 OR Single Unders)

Strength
Every 2:00, 8 Sets
Power Snatch
1-2) 3 @ 60-65% of 1RM Snatch
3-4) 2 @ 70-75%
5-8) 1 (↑)
*Reset b/t reps

Conditioning
CrossFit Open 19.3
For Time:
3 Rounds of:
10 Power Snatch (95/65) (FX: 65/45)
12 Bar Facing Burpees

Rest 3:00

3 Rounds of
10 Bar Muscle-Ups (FX: Pull-Ups)
12 Bar Facing Burpees
*12:00 Cap

Strength
Every 2:00, 3 Rounds
1) 12 Back Rack Box Step Ups
2) 8/8 Single Leg Single Dumbbell Romanian Deadlift

Conditioning
AMRAP 12
16/12 Calorie Row (FX: 12/9)
12 Box Jumps (24/20)
12 Russian Kettlebell Swings
12 Goblet Reverse Lunge
*KB Weights: (24/16) (FX: 16/12) (RX+: 32/24)
*RX/RX+ Min: 5 Rounds