Announcements:
- FRIDAY NIGHT LIGHTS AT MISSION GORGE THIS WEEK!
- What is the CrossFit Open?
- Schedule changes:
- Miramar: 5am nonstop no longer offered, Sat 8am now a WOD, no more intro class, use free week instead
- MG: Thursday 5pm is Nonstop only, no WOD, Friday 4pm is WOD only, no nonstop, no more intro class, use free week instead
- Uptown: no more intro class, use free week instead
Bicep Opener 3 x 2-5 reps each position
https://www.youtube.com/watch?v=MTmUnExmBXc&t=21s
SWOD (18 min):
Bench Press 1 Rep Max
WOD
AMRAP 3 min
400m Run
Max Power Snatches (75/55) in time remaining
rest 2 min
AMRAP 3 min
20 Power Snatches
Max HR Pushups in time remaining
rest 2 min
AMRAP 3 min
20 HR Pushups
Max Burpees in time remaining
Score=total reps