First and foremost, I want to give a huge thank you to everyone…
To all of the competitors for hanging in there for the 5 weeks of competition. Thank you for trusting in your coaches when we encouraged you all to sign up for the Open. Thank you for cheering and pushing each other throughout each week.
To Coach Catherine, Coach Dennis, Coach John and Coach Meg. Thank you for your dedication to helping our athletes get comfortable with the uncomfortable during the 5 weeks.
To all of the volunteers and wod judges that we had step up and stay all night. We know Judging ain’t easy lol
To the couple behind the lens (Joe and Jess…love you guys) that captured the smiles, the strength, the PR’s, the grit, the comradery, everything our community is about. Thank you for dedicating your Friday’s to snapping EVERY member and your Saturday’s uploading for us to stare at for hours.
To all of the people who came out to spectate. You will soon have your voices back ?
A huge congratulations to our Coach, Meg, for making it to The Northeast CrossFit Regionals. You have inspired many of our athletes throughout the open and the CFG community is rooting for you. KEEP HAVING FUN!
and another huge congrats to those who weren’t sure they could do the CrossFit Open, but did it anyway.
This years CrossFit Open was by far one of the best to run and watch. It was definitely because of everyones efforts in each piece of putting it together.
Thank you,
Coach Oren
Now let’s get back to having fun, working on weaknesses and looking forward to next years Crossfit Open.
EMOM x 10min. (Both in the same min.)
12 American KB Swings 53/35
12 Air Squats
*Modify the reps to complete both in same min. 12/10/8
Then….
Back squat – 4 x 4 BOF
Once BS are complete move right into …..
Strict press – Build to a heavy set of 3 for the day in a 12-minute window
Then…
With a partner complete AMRAP in 12min (1:1)
6 burpees to a plate
10 alt db snatch 50/35
12 wall balls
Rest 3min
Finish with same partner
6 min bike max calories -swap whenever you choose 🙂