Conditioning
AMRAP 9
9 Kettlebell Swings (24/16)
9 Burpees
9 Kettlebell Swings (24/16)
9 Box Jumps (60/50)

• 15 Minute AMRAP:
  • Shuttle Run to Dumpster and Back x 3 total reps (down and back = 1 rep)
  • 10 Cal. Row/Ski Erg/Airdyne
  • 20 Meter DB/KB Farmer's Carry @ 35-53/20-35 lbs.
  • 10 Cal. Row/Ski Erg/Airdyne

• If class size is fairly large, group can be split in half and one group perform strength work while other performs the metcon and then switch.

• This is the Thursday before the final Crossfit Open workout, so, again, we are keeping the volume low on strength work and are striving to maintain a nice, smooth, steady pace throughout this metcon. Just like the previous Thursday's the past 3 weeks, our goal is to leave the gym feeling refreshed and ready to attack the Open workout tomorrow! This is the final week of the Crossfit Open, so rest up and be ready to give it everything you've got!

50 DUs

10 deadlifts 100kg/70kg

50 DUs

50 sit ups

50 DUs

20 cleans 60kg/45kg

50 DUs

20 C2Bs

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4
minutes.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp(11)
3rds
9 cleans 115/75-*145/95
27 push ups
9 cleans 115/75-*145/95
27 mb sit-ups 16/12-*20/14

afterburner(7)
ammap-7 mins

Finisher
50 alternate sit-ups
2 min couch stretch per
25x2 t raise

• EMOM X 5 Minutes:
  • Broad Jumps x 5 reps/minute

6 rounds 6 movements
1min work, 30s rest

1. Burpee shuttle jogging 10m
2. Hollow turtle
3. Hang power clean w/ bar
4. Rope jump
5. Front squats w/ bar
6. DB/ KB shoulder press (light weight both hand)

Odd rounds bar and DB movements done every 10s.
Even rounds bar and DB movements done every 5s.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)
junk yard dog

Metcon/Metcon-comp(14)
6rds
7 clean and jerk 95/65 *115/85
7 knee to elbow/*ttb

work up to hvy clean and jerk (12)
afterburner 5x100m sprint

Finisher
60 sec v-sit hold
2 min hip distraction per
low back smash

Fronts Squats
-60% x 3
-70% x 3
-80% x 3

Push press 3×3
Push jerk 3×3
Split jerk 3×3