AMRAP 8:00
5 Bar Facing Burpees
10 Hang Power Snatch @35/25kg
15 Overhead Squat

Rest 2:00

AMRAP 8:00
5 Bar Facing Burpees
10 Toes to Bar
15 Kettlebell Sumo Deadlift High Pull @ 24/16kg

Rx+: 42.5/35kg.

Clean complex:
2 x clean pull
Clean
Hang clean

Heavier than last week.

For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Read the full workout details including scaling and master divisions here

How it works at CFCH;
- 0630, 0730, 1100 classes will do the Open workout as a class
- 1550-2000 will be 'Coached Gym'. Arrive at any time and select a starting time from the whiteboard.
- CFCH Coaches will be available in the PM to explain the workouts, the warm-ups and so on, but there will not be normal classes in the PM.
- You DO NOT have to be officially registered in the Open to attend. All welcome.
- The normal class programming will be shown here in WODconnect if you wish to catch it up on the weekend or another time.

Working in pairs YGIG 20 Min AMRAP;
20 shoulder Press 50/35kg
80m farmers carry pinch 2x15/10kg
20 bent over rows 50/35kg

3 rounds 45 sec work, 45 sec rest

*Lateral DB box overs (2 x 35 / 2 x 50 lbs)
*DB squat clean & jerk (2 x 35 / 2 x 50 lbs)

Working from the Rack
Build up to a heavy
Push Press + Push Jerk + Split Jerk

Focus on technique if you are new to these movements

Accessory
3-4 Rounds
Front rack kb downhill squats 6
Staggered stance deadlift 6/6
Windshield wipers 10-16

6:30 Voimistelu
7:30 Mobility
12:00 Basic Endurance CrossFit
16:00 Open 20.4
17:00 Core
18:00 Mobility
19:00 Basic Endurance CrossFit

Back squat 4x9x70%

Air bike/Row:
(M) 18-15-12-9-6 / (F) 15-12-9-6-3
(4 Power cleans (80/50) after every set)

(Time cap: 8min)