Have you registered for the CrossFit Open yet?
https://games.crossfit.com
Warm Up:
2 Rounds
Run 200m
15 KB Swings (Light)
10 Knee To Elbow
Skill:
2 Rounds
10 Handstand Push Ups
3 Bar Muscle Ups
100ft OH DB Single Arm Walking Lunges (50 ft left arm 50ft right arm)
WOD:
AMRAP in 5 Min of:
Man Makers
Rest 3 Min
AMRAP in 4 MIn
Devil Press
Rest 2 Min
AMRAP in 3 Min
Burpees
Goals Reps:
#1: 20-30 Reps
#2: 30-45 Reps
#3 40-60 Reps
**Prescribed weight is 40/25# DB’s, choose a weight where you can get close to the goal numbers
