CrossFit

Open WOD 14.5

21-18-15-12-9-6-3

Thrusters 95/65 75/55 45/35

Bar Facing Burpees

Purpose and Desired stimulus:

– Open WOD tester

– open prep

Scaling options:

– step over burpees

– reps

– weight on thrusters

MFIT

Warm up: 2 Rounds

1 min bike

10 Plate push squats

Plate I-T x5e

3 Rounds:

A1. Tempo DB Front Squats 33×1 x10-12

A2. Box jump x5

3 Rounds:

B1. Top to top DB OHP x8-10e

B2. Tempo Ring row 31×1 x8-10

Conditioning: 4 REFT

10/8 cal Bike

SA OH Walking lunge 50 ft

12 DB Hang Snatch (6e)

Rest 1:30

Mobility:

2 min Couch

20 90/90s

20 Cat cow