Thursday 5pm the first CrossFit Open workout is released
Come to the gym and we can watch it together!

Warm Up:
2 Rounds
Run 200m
10 Thrusters (light)
15 Back Ext

2 Rounds
10 Plyo Push Ups
10 Handstand Push Ups
20 Single Arm Shoulder Press (on knee 10 each arm)
12 Arnold Press

Benchmark Girl Tuesday!
3 Rounds for time of:
20 Buprees
21 Alternating DB Snatch (50/35#)
12 DB Thrusters (50/35#)

Rest 4 Min

Run 1 Mile (not part of time)