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Build Up E2MOM Hang Squat Clean Thruster 3 – 2 – 1 Hang Power Snatch 3 – 2 – 1Squat Snatch 3 – 2 – 1 10min AMRAP: 5 Squat Snatch 115/75 RX+135/95 MRX 95/65 10 WallBall Shots 20/14lbs to 10/9 MRX 20/10 to 9′ 30 Double Unders10 Hang Power Snatch 15 WallBall Shots60 Double […]

“Reverse JACKIE” For Time: 30 Pull-ups50 Thrusters 45/35lbs 1000m Row Core Conditioning 2 Rounds NOT for Time, Constant Movement: 10 GHD Sit-Ups10 Hip Extension to Glute Ham Raise 12 V-Ups12 Hip Extensions14 KB/DB Sit-Up to Press14 Good Mornings (Barbell Or Banded) Move straight from 1 Exercise to the next! ********************************************************************** The CrossFit OPEN starts THIS

Barbells for Boobs “GRACE” For Time: 30 Clean & Jerk 135/95lbs MRX 95/65 (ground to shoulder to overhead) OR 2014 CF Games “Double Grace” For Time: 60 Clean & Jerk 135/95lbs MRX 95/65 OR “Heavy Grace” For Time: 30 Clean & Jerk 185/125lbs RX+ 225/155 MRX 135/95 Join us for our annual Barbells For Boobs

Tempo Front Squats 3 reps x 4 sets E3MOMTempo 3sec down, 2sec pause in bottom, 1sec up, 4 sec pause at top/reset For Time: 400m Row or Run 10 Overhead Squats 95/65 RX+ 115/75 MRX 75/55 10 Chest to Bar Pull-ups MRX Pull-ups15 Front Squats15 Over Bar Burpees 20 Back Squats5 Muscle-Ups (bar or ring) RX+5 Strict

Deadlift build up E2:30MOM 8 – 5 – 3 – 2 – 1 – 1 6min AMRAP: 3 Deadlifts 315/215 RX+365/235 MRX 245/165 6 Barbell Push-ups12 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ Rest 3min 6min AMRAP: 24 Russian Kettlebell Swings 24/16 RX+32/24 MRX 20/12 12 WallBall Sit-ups or 12 Toes to Bar or 12 GHD6 Box

Push Press to Push Jerks E3MOM 6 Push Press to 6 Push Jerks5 Push Press to 5 Push Jerks4 Push Press to 4 Push Jerks3 Push Press to Max Push Jerks 3 Rounds For Time:400m Run, Row, 1km Assault Bike (mix-up)12 Shoulder to 0verhead 115/75 RX+ 135/95 MRX 95/652 Rope Climbs 15′ RX+ 1 legless

Power Clean (PC) Hang Power Clean (HPC) Build Up E2MOM 3 PC – 3 HPC – 2 PC – 2 HPC – 1 PC – 1 HPC – 1 PC – 1 HPC 7min AMRAP: 8 Toes to Bar6 Power Clean 115/75 RX+ 135/95 MRX 95/65 4 Overhead Lunges (alternating / stationary) REST 3min 3min

Bench Press & Dips E3MOM (both are completed in E3MOM; Ring or Bar Dips w/or w-out weight) 10 Bench & 10 Dips – 7 Bench & 7 Dips – 5 Bench & 5 Dips – 3 Bench & 3 Dips “Tabata Something Else” Tabata Pull-Ups (chin over bar)Tabata Push-ups (strict)Tabata Air Squats (air squat to wallball

Cluster Build Up E2MOM x 12min 1 Hang Split Clean Left Leg to 1 Hang Split Clean Right Leg to 2 Hang Squat Clean Barbell, KettleBell, Bodyweight BlackJack by DB For Time & Unbroken: 21 Barbell Push-Ups MRX Push-Ups200m Run/Row or 0.5km Assault Bike21 Hang Squat Cleans 95/65 RX+ 115/75 MRX 75/55 200m Run/Row or 0.5km Assault Bike 21

“Icon 5 Benchmark” courtesy/credit to Icon Athlete 12min AMRAP: 2 Rope Climbs 15′ MRX 2 to 10 or 1 to 15′ 6 Deadlifts 275/185 MRX 225/1559 Box Jumps 24/20″ MRX 20/18 (Step Ups Okay for MRX) ************************************************************* Barbells For Boobs! Saturday, October 5th: 9AM — Donate Today!! ************************************************************* The CrossFit OPEN starts October 10th! Get signed up TODAY! *************************************************************