Have you registered for the CrossFit Open yet?

Warm Up:
2 Rounds
Run 200m
15 KB Swings (Light)
10 Knee To Elbow

2 Rounds
10 Handstand Push Ups
3 Bar Muscle Ups
100ft OH DB Single Arm Walking Lunges (50 ft left arm 50ft right arm)

AMRAP in 5 Min of:
Man Makers

Rest 3 Min

AMRAP in 4 MIn
Devil Press

Rest 2 Min

AMRAP in 3 Min

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