The 2017 CrossFit Open kicks off this Thursday! Remember to register as a member of Vintage at games.crossfit.com before Tuesday to be included in the team draft for the 2017 Vintage Open! Past years’ participants also need to register by this time so we can split up new free agents evenly.

Strength
Front Squat 4-4-4-4
200m recovery run after each round

WOD
AMRAP 12
Bike 15/12 Cal
12 Toes to Bar
9 Thrusters 115/75
6 Dumbbell Power Snatch, each arm, not alternating, 50/35

Mobility/Core
1:00 side plank
2:00 supine twist
Repeat on other side

QuickFit
EMOM 8
A) Ski 200m/150m
B) 15 Hip Extensions
Rest 2:00
EMOM 8
A) 12 10m shuttle runs
B) 15 V-Ups