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

10:00 minutes, For Quality
30 second Ski Erg or Row
5 Inchworm Push-Up to Mountain Climber Deep Lunge Stretch
5/5 Crossover Step-Up, 20-24’’ Box
10 Scapular Pull-Ups
10-15 second Chest to Rings Hold

Strength/skill
chest to bar progressions
pistol progressions

Wod
For Time
20 Burpee Box Jump Overs 24/20”
25 Chest to Bar Pull-Ups
30 Pistols
40/32 Calorie Ski
30 Pistols
25 Chest to Bar Pull-Ups
20 Burpee Box Jump Overs 24/20”
Time Domain: 15:00-20:00 minutes
Time Cap: 25:00 minutes

We should start at a conservative pace today with the focus to learn how to breath
through the movements and keep manageable quick sets with short rest periods in order
to save ourselves for the back half of this workout as the fatigue will build with this highly
taxing muscular stamina style workout. Pick a pace on the Ski that is challenging and
push there as we can relax the arms during the Pistol Squats. The workout really comes
down to the last sets of Chest to Bar and Burpee Box Jump Overs and if athletes have
paced accordingly

Machine Alternatives for the Day
1) 40/32 Calorie Row
2) 32/23 Calorie Echo Bike

Accessory work
Optional Accessories
4 Sets, For Quality
10 Goblet Cyclist Squat
8/8 Single Leg Romanian Deadlift
15 Tall Kneeling Straight Arm Banded Lat Pull Down