If you have singed up for the CrossFit open please add your name to the list at the gym so we can get some heats going for next Friday!! If you have not yet signed up for the Open- head over to http://games.crossfit.com and register now! 

Prep
5 min double under latter 
10,20,30,40,50 unbroken 
Burgner warm up 
Snatch drills 

Strength 
I. 5 Min AMRAP Strict HSPU
II. 1 Snatch + 1 Hang Snatch EMOM for 10min 

Conditioning 
II. 12-9-6-3 
Toes through rings 
Burpee box jumps 

Rest 5 min 

I. 3 min AMRAP
Alt. Dumbell snatch 35/50 

Recovery 
Walk 400m 
Clam shell x 25 per side 
Banded pigeon