Tuesday, Nov. 12, 2019

Congratulations on getting through the CrossFit Open. We had a great time with our first in house comp. We will announce the final standings tomorrow and shirts will be available this week. We will use this next week as a transition/deload week. It is important for your mind and body to unwind from the five weeks of competition. Scale back the weights and intensity and take time to reflect on what you just accomplished. Great work team!

111219 WOD

A. Group warmup

B. OHS

Take 15-20 minutes to build to a challenging OHS

C. AMRAP 4:00

30 DU

20 strict sit-ups

10 handstand push-ups

Rest 2:00

AMRAP 4:00

30 DU 

20 strict sit-ups

10 handstand push-ups (45/25) plate deficit)

Rest 2:00

AMRAP 4:00

30 DU 

20 strict sit-ups

10 handstand push-ups (45+10 / 25 + 10 plate deficit)

Score is total rounds and reps

>>Modifications will be given