** special hours due to Veterans Day. I’m doing a 6:00 am and a 10:00am, please let me know if you have a conflict with either of those times..
Warmup
200 m run
WOD specific warmup
850 CrossFit open WOD 1 is 16.4
13 AMRAP
55 deadlifts 225/155 lbs
55 wallball shots 20/14 lbs
55 calorie row
55 handstand push-ups
**please goto this link:
http://games.crossfit.com/workouts/the-open
Make sure 2016 is selected, then click in tab “week 4”. There is a demo video as well and all of the scaled versions of the workout. I’ll have score cards at the gym, and we’ll discuss the movement standards in the morning.