30 min AMRAP

• 200m run

• 10 burpees to a 6” target

• 15 cals assault bike

• 10 mountain climbers

• 15 cals rower

• 10 ring rows

Either go slow and keep a steady low aerobic pace or if you are not competing in The Open go for a challenging pace.

Liam’s WOD

"Verona".

Partner WOD. For time:

1600m row - split between the pair

200 wall balls. Partner 1 does the first 100

Every time partner one puts the ball down partner 2 does five burpees.

Partner 2 does the second 100.

Every time partner 2 puts the ball down partner 1 does five burpees.

1600m row - split between the pair

W#1

• power snatch

4 x 10 - for load

W#2

9 min AMRAP

• 9 thrusters 42.5/30

• 25 double unders

6 min AMRAP
10 DB Hang clean and jerk 22.5/15
10m 1-arm DB overhead walking lunge (L) 22.5/15
10 Toes to bar
10m 1-arm DB overhead walking lunge (R)

rest 5 mins

10 min EMOM, alternating minutes
(1) – 14-20 alternating single leg V-ups
(2) – 1 to 6 Ring muscle up

rest 5 mins

6 min AMRAP
12 DB snatch, alternating 22.5/15
10 burpee box jump over, 24/20″

W#1

strict press

5 x 5

then

2 x 20 with an empty barbell or a 5/10 kg plate

W#2

3 rounds, not for time:

10/7 calories AB or rower

12 split squats - each leg

8 single leg deadlifts - each leg

CrossFit Open - 19.1

Today the class will run differently

Heats will be running from 8.00 until about 9.30

You can do a workout if you are not signed up for the open (shame on you) come on in and we can pop you in one of the heats.