Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
5 sets
Every minute on the minute
200m run
Rest 1’
15’ emom
A- 14 burpees
B- 14 box jump
C- 14/11 cal bike
D- 14 teepee push ups
E- 14 v-ups
Rest 2’
5 sets
Every minute on the minute
200m run
Whether you’re new to CrossFit or a seasoned competitor, the Open is for you.
3 Weeks, 3 Workouts
February 29 – March 18
10min to complete
2 rounds
5/5 figure 4 rotation s
10 Sonics
10 Frog thrusts
10 Prone int/ext rotation
7 frontal raises
7 Lateral raises
7 High Pulls
Barbell work
5 Snatch High Pulls
5 Muscle Snatches
5 P. Snatches
5 over Head Squats
All on coaches command
5 sets
1 Snatch High Pull
1 P. Snatch
2 OH Squats
*between 70-80% working sets
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
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