OPEN

CF Open... get registered to compete HERE or get registered to judge HERE
OR BOTH!!!

Let's have some fun this "Open Season" with the crew!!!
Be sure to register with our Affiliate ~ CrossFit WR

Warm-Up
2m Light Bike
2 rnds ~
3 Spidey & Reach (ea dir)
3 Walkouts
3 Wall Squats

10 Slow Air Squats
5 Strict Pull Ups
5 Front Squats
5 Step Ups/Downs
5 KBS
60s Rest
5 Med Ball Thrusters
5 Kip Swings
5 Thrusters
5 Step Ups/Downs
5 KBS
60s Rest
5 Wall Ball
5 Pull Ups
5 Thrusters
5 Box Jumps
5 KBS

OPENING DAY
21-15-9 for Time
Wall Balls (20//14)
Pull Ups
Thrusters (95/65)
Box Jumps (24/20)
KBS (55/35)

AEROBIC WORK
Bike ~
5m Work : 2:30 Rest
4m Work : 2m Rest
3m Work : 1:30 Rest
2m Work : 1m Rest
1m Work
(Gradually increase the intensity!)

Oz ~ 15:37 (6:33-12:10[5:43]-15:37[3:27])
Syd ~ ???
Daliege ~ 14:42
Z.Wendt ~ 15:01
tb ~ 15:47 (6:55-12:39[5:44]-15:47[3:08]) /
65-52-39-XX-XX
XX-57-42-28-15
XX-XX-47-31-17
XX-XX-XX-38-20
XX-XX-XX-XX-23

My God stands by me, all my trust is in Him.