All cardio for endurance today
teams of 4- 40 minutes
P1- run 400
P2 ski
p3 row
p4 bike
Switch when partner 1 gets back

9am
12 minutes amrap
15 Power Cleans, 135/95
12 Front Squats, 135/95
9 Push Press, 135/95

Rest 5 Minutes
then
10 minutes
75 Double-unders
50m Dumbbell Farmer’s carry
25 Sit-ups

The last Friday Night Lights of the season. Let’s make it the busiest and celebrate another year of the CrossFIt Open!
Wod is listed at games.crossfit.com
5am,6am 9am and 10am classes will be doing the workout during class

For the night classes we will start running heats of the open Wod at 4. Come out, get warmed up, and we will put you in heat when you are ready.

I will be grilling out some burgers and hot dogs/sausages maybe even some steak. Stop out even if you are not doing the workout.

The last Open workout will be announced today at 3pm at games.crossfit.com
We will keep things on the cardio side with a Hero Workout today.
We can adjust distances on run and row.

Warm up
3 rounds
row 200
run 200

Workout of the day.
“Jerry”
For time:
Run 1 mile
Row 2K
Run 1 mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Weight vest Wednesday is an option today

Barbell warm up for snatchStrength
Snatch (squat if you can)
Every 2:30 minutes, 5 Sets
1 x 4 @ 70%
1 x 4 @ 72%
1 x 3 @ 75%
1 x 3 @ 80%
1 x 2 @ 85%
Percentage is based on your 1-rep max snatch

2 VERSIONS OF THIS WORKOUT- PARTNER OR SOLO
Partner version
18 Minute Amrap Bring a vest if you want, but there is an option to wear one tomorrow as well
200m run (together)
16 Sandbag over a barbell (barbell is fastened at chest level in a squat rack)
20 Dumbell push press *pick a weight you get 10 reps each in, unbroken, for at least the first few round

Solo Version
14 Minutes Amrap
200m run
8 sandbags over the barbell
10 DB push press

3 Sets, For Quality
30 second Double Under or Double Under Practice
10/10m Lateral Band Walk
10/10m Banded Monster Walk
8 Romanian Deadlifts
4 Tall Muscle Cleans
4 Tall Power Cleans

Strength- we will let you get warmed up to your start weight. Then on a 20 minutes clock

Back Squat
1 set x 4 reps @ 77%
1 x 4 @ 80%
1 x 3 @ 82%
1 x 3 @ 85%
1 x 2 @ 87%
Percentage is based on your 1-rep max Back Squat

12:00 minute AMRAP
1-2-3-4… Power Clean, 205/145lb, (93/66kg)
10 Toes to Bar
30 Foot Hand stand walk or 6-10 handstand push ups or 4 wall walks