METCON 4 Rounds 6 HSPU 12 Sumo Deadlift High Pulls 65/95 (55/75) 20 Wall Balls 400m Run

PRIMARY STRENGTH In 8 minutes: Build to a 1RM Hang Power Snatch Then, in another 8 minutes: Build to a 1RM Hang Power Snatch **Score is combined total of the heaviest successful Clean and Snatch. METCON 10 minute AMRAP >Buy in with 35 Double Unders and then repeat every 2nd minute Then, climb the ladder 1 Pullup 2 DB Box Step up 3 Pullups 4 DB Box Step up 5 Pullups, 6 BSU, 7 P/U, 8 BSU, etc.... **Pick up where you left off after the DU every 2nd minute. Score is the last comp

METCON 3 Rounds For Time 10/15 Cal Bike :30 L-sit 15 OHS 55/85 (45/65) 200m Object Carry (Min of 35/45 for RX) (M25/35) Rest 1 Minute For most of us, the road to the Games has ended! It was a fun competition and a great learning experience! What did you learn from competing in The Open that you will carry on with you on your fitness journey!?

Jacked BY Hack - 0700 0900 & 1000 classes ***This METCON WILL BE ADJUSTED DUE TO TODAY’S SCHEDULED 21.3 & 4!!*** METCON 14 Minute AMRAP 20/30 Calorie Row 8 Thrusters 95/135 (75/115) 12 Box jumps 20/24" Kat making quick work of the box jumps in 21.2!

The OPEN 21.3! ...AND 21.4!! We’ll be celebrating the last Friday of Open WODs today after each class with snacks and beverages! #cfsathletesrock !!

METCON 5 Rounds Every 5th minute 10 Sumo Deadlift High pulls 55/75 (45/65) 400m Run 3 Ring Muscle Ups (or Burpee Pull-ups) 200m Run The OPEN, 21.3 Announcement will be at Noon, tomorrow! 🎉

METCON 18 minute AMRAP 10 Strict Knees To Elbows 20 Alternating Single Leg Squat 30' Handstand Walk (Modifications:) 15 Candlestick lifts Single Leg Box Squat or 30 Air Squats 3 Wall Walks or Pike Walk Back

PRIMARY STRENGTH 6 SETS 6 Chest to bars Pullups 2 hang Power Cleans (Increasing loading) METCON For Time: 700m row 21 Strict press 45/65 (35/50) 500m row 15 Strict press 300m row 9 Strict press Note the elbow position as the chest makes contact with the bar. (Down and pulled back!)

METCON A. Complete as many rounds as possible in 4 Minutes 15/20 Cal Bike 30 Abmat Sit-ups 12 Lateral Burpee over Bar 20 Push Press 75/115 (65/95) 1 MINUTE REST B. Complete as many rounds as possible in 7 Minutes 15/20 Cal Bike 30 Abmat Sit-ups 12 Lateral Burpee over Bar 20 Push Press 75/115 (65/95) 2 MINUTE REST C. Complete For Time 15/20 Cal Bike 30 Abmat Sit-ups 12 Lateral Burpee over Bar 20 Push Press 75/115 (65/95) REST :-) Annika Taking on 21.2 like a champ! ...taking a

Open Gym 0900 - 1100 B.B.D Come on in and get The Open 21.2 competed! Or come in to do some extra work on a skill, lifting technique or work on your range of motion! You can also try this WOD on for size: METCON 3 Rounds 12 DB Thrusters 35/50 (35/40) 200m Run *6 Burpee penalty for dropping your dumbbell...and Nobody wants a Burpee Penalty! 😊