*Please note we have revised our plan for the open. Check out the post above.

A. Drop Snatch
*10 min to work to a heavy single.

B. Snatch Balance
*10 min to work to a heavy double.

C. Overhead Squat
*10 min to work to a heavy triple.

Five rounds, each for time:
Row 400m
15 Burpees (over the rower)
*Three person rotation per rower.

Today’s workout is all about the Muscle-up. Whether you are yet to get your first pull-up or you’re a muscle-up guru, there is plenty to be gained from this session – so come on in!

A. 10 min. practice: Lower from front support to false grip.

B. 10 min. practice: Transitions (progressively higher rings)

C. 10 min. False grip hangs/pulls.

For time:
Run 400m
20 Snatch 40/30kg
Run 400m
16 Snatch 50/35kg
Run 400m
12 Snatch 60/40kg
Run 400m
8 Snatch 70/45kg
Run 400m
4 Snatch 80/50kg

*7.00am session is running as per normal today.
*Nutrition Challenge weigh ins are at 7.45am today.
*Best of luck to Drew who is doing his Level 1 CrossFit course this weekend.

Today’s workout will be a partner workout. Come in and see!

A. EMOM x 10 min:
1. 20 sec. Handstand Hold*
2. 15 sec. L-sit Hold**
*Handstand hold may be free standing or against the wall facing in or out.
*Time is the priority. Scale as necessary to achieve the time.

B. AMRAP in 8 min.
4/3 Wall Climb
10 Abmat Sit-ups (strict)

EMOM x 5 min:
20 Double-unders + 7 Pull-ups
EMOM x 7 min:
20 Double-unders + 5 C2B Pull-ups
EMOM x 9 min:
20 Double-unders + 3 Bar Muscle-ups

*A couple of spots have opened up for this weekends “Challenge”. If you are interested, please let us know asap.

For time:
Run 1200m
50 Lunges 20/15kg
25 Burpees (over weight plate)
40 Lunges
20 Burpees
30 Lunges
15 Burpees
20 Lunges
10 Burpees
10 Lunges
5 Burpees
Run 1200m