We are 5 weeks away from the CrossFit Open. This means that there will be a few more training options for you. Anyone is invited to do the competition training but you are certainly not obligated.
For tomorrow, competitors have 2 workouts - an AM and a PM.
A1. Front Squats
Beginners: 5, 5, 5, @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: Max for 3 singles, 1 set of doubles.
A2. Pulling
Beginners: 30 sec eccentric x 4 sets
Intermediate: AMRAP strict in 60 sec. Supinated grip
Advanced: AMRAP strict in 30 sec. Wide Grip, pronated.
Do Part B only if you are not doing a second workout today. If you are coming back for lifting in the evening, do clean and jerk and then in the second hour, do B.
B. 3 Rounds for Time
30 double unders
30 KB Swings 50/75 lbs
20 Toes to Bar
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