It is WEEK 1 OF THE OPEN!
24.1 will be released Thursday at 12 Noon!
We will do the WOD during ALL Friday classes!

Coaches will be drafting teams tonight, but it’s not to late to sign-up! Whether you sign-up for the pop-up shops, themes, teams, competition, or because Coach Anastasia told you to, you will love it!
Games.CrossFit.com

Conditioning
3 Rounds For Time:
250/200m Row (FX: 200/150m)
15 Power Snatch (75/55) (FX: 55/35) (RX+: Unbroken into OHS)
10 Overhead Squat (75/55) (FX: 55/35) (RX+: Unbroken)
5 Wall Walks (FX: 3) (RX+: Wall Walk into Wall Facing Strict Handstand Push-Up)
*14:00 Cap

Strength
Every 2:00, 3 Rounds
1) 6/6 31X-Tempo Front Foot Elevated Back Rack Split Squat (FX: Bodyweight or Goblet)
2) 6/6 X13-Tempo Single Leg Hip Thrust
3) 12 Cossack Squats

Conditioning
EMOM 12
1) 24/18 Calorie Bike (FX: 18/14) (RX+: 30/22)
2) AMRAP Box Step Overs (24/20)
3) Rest
4) Rest

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