A. Alt every 2m for 18m (3 Sets Each):
– 3 Roll to Candlestick + 6-8 Dips
– Wall Facing HS Hold x 45-60s
– Alt Pistol (Progressions) x 12-16
B. Alt EMOM 24 (6 Sets Each):
– Row 200/150m
– 15 RKC KB Swings (AHAP)
– 10 Thrusters (95/65)
– 4-6 Strict Pull-Ups
Another CF gym weighs in on why you should do the Open. Sign up now!
– The CrossFit Open: No Excuses – Northstate CrossFit
