Thursday September 12, 2019
***2020 CrossFit Open starts on October 1oth! Have you registered yet?!? This years Open shirts are available for pre-order ONLY, if you want one get one ASAP. There will be a sign up sheet in the gym. Last day to order is Friday September 27th! $20 each, you don’t have to register for the Open to buy one…but you should ;)***
1) “Casin”
AMRAP 12
6 Shoulder to Overhead (135/95)
12 Deadlifts
250/200m Row
2) Skill Day 10
Endurance:
*Burpee Test
Row: 3000m
HSPU’s/Push Ups:
Max reps of hard scale, rest 20s, max reps of easy scale, rest 3:00, x4 rounds
ex: strict then kipping
Pull Ups:
5 Rounds :30 on/:30 off, Max Pull Ups
3 x 12 Barbell Bent Over Row
3x 20 Hollow Rocks