IF YOU ARE DECIDING TO DO THE OPEN THATS GREAT. BE SURE TO HEAD TO CROSSFITS WEBSITE AND GET SIGNED UP. REMEMBER WE WILL BE DOING THE OPEN WORKOUTS AS OUR CLASS WORKOUTS ON FRIDAYS FOR THE NEXT 5 WEEKS. IF YOU DO SIGN UP AND YOU NEED TO DO THEM ON A DIFFERENT DAY OTHER THAN FRIDAY YOU WILL NEED TO GET IN ON SATURDAY OR MONDAY DURING AN OPEN GYM AND GET THEM DONE SO YOU CAN POST YOUR SCORE.
STRENGTH
Pause Back Squat
(OT3:00 x 5 sets)
SET 1: 65%
SET 2: add weight
SET 3: add weight
SET 4: add weight
SET 5: heaviest 5 reps for the day
WOD
(5 rounds)
12 pullups
12 deadlifts @50%
12 HSPU
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