The Open starts this week. The open is for everyone! Register if you havent!! Its fun. Whatever workout Crossfit announces on the games website will be Fridays work out. Complete your open workout BEFORE Monday as we will resume regular programming on Monday.
https://games.crossfit.com/video/open-registration-live/open

Warm up-
750M row
Grab an empty bar-
6 Minute Emom
even minutes 10 empty bar backsquats
odd minutes 5 Clusters

Strength
Backsquats
5,5,5,5,5,
80 percent plus. Do at least 3 warm up sets before you start your working sets. Push yourself

Wod-
Run 200
15 Clusters 155/105
1 rope climb
Run 400
10 Clusters
2 rope climbs
Run 800
5 Clusters
3 rope climbs