20 min AMRAP
200m Run
4 Bar Muscle Ups (sub 12 pull ups & 12 ring Dips)
6 DB Box Step Ups (35/25)
8 Burpees
Core Finisher
8 min STRICT Plank Hold
(score is total time in the plank)
Strict = Arms extended out (no elbows)
30 Front Squats Unbroken
Then
21 HSPU
9 Squat Cleans (165/115)
15 HSPU
6 Squat Cleans
9 HSPU
3 Squat Cleans
Did you register for the CrossFit Open? The WODS will be judged at CCP during open gym time over the five week Open period. Check out the link below for more information and to register!
http://games.crossfit.com/about-the-games/the-open
3 Rounds of:
0 min – 3 min
Run 400 then
Max DU (Singles)
3 min – 5 min
Max Box Jumps
5 min – 6 min
Max Toes to Bar
rest 2 min
