Remember to Register for the CrossFit Open so that you can take part in our SUPER SUNDAY event the last week of the Open!

https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games

Warm-Up:
– 500m Row, Ride, Run
– Banded Squat x 20
– Glut Bridge w/ MB Adduction x 20
– Reverse Goblet Lunge

Dynamic Flex:
– Sumo Squat to Stand
– Rig Mobility – Swings, Gate, Hurdle

Strength:
1.) Back Squat: 12 Min to find a Heavy Single
2.) Sumo Squat Deadlift EMOM: 3 x 10

WOD:
FOR TIME
– 25 Burpees
– 25 Power Cleans @ 135/95
– 25 Burpees
* 5 Wall Balls Every Minute*
**12 Minute Time Cap**

Accessory: Banded Good Morning: 2 x 25

Recovery:
– Lat/ Serratus Roll w/ Distraction
– Super Stretch