MONDAY

Now that Flex on the Beach is over we’ll start turning our attention toward the CrossFit Open. The Open is a worldwide online competition that begins on October tenth. Workouts are released on Thursday nights for 5 straight weeks. We’ll be reserving Saturday morning for Open workouts with redo’s all weekend. Between now and then we’ll be trying to include some more Open type programming. You’ll see some Open wods and some more wods with movements that are typical of the Open. I’d like to see as many people register as possible, especially our new people!

STRENGTH

Front Squat

1X5 at 60% of 1 Rep Max

3X5 at 70% of 1 Rep Max

METCON

“Three Little Pigs”

3 Minute AMRAP

25/20 Cal Assault Bike

Max Squat Cleans in remaining Time 95/65

1 Minute Rest

3 Minute AMRAP

25/20 Row

Max SDHP in remaining Time (95/65)

1 Minute Rest

3 Minute AMRAP

400 Meter Run

Max Burpees in remaining time

*Score is total reps