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Vintage Open 2018

We’re up to 40+ registered for the Open! Is the Open for you? Yes!

Competition CrossFit

Every 4 minutes for 8 Rounds
5 D-Ball Cleans (100/70)
Shuttle Sprint (5-10-15-10-5)

Today is an agility day. Plan to empty the tank on every round. Challenge yourself to alternate sides when you change direction on the shuttle sprints. Pick a buddy, and beat them every round.

CrossFit

Warmup

3 rounds
15 Penguin Jumps
10 Head Through Window Handstand Shoulder Activation
5 Empty Bar Strict Press
5 Empty Bar Good Mornings

Gymnastics/Skill

Alternating On the Minute x 8
Odd Minutes – 50 Double Unders
Even Minutes – :30 Seconds Max Strict Handstand Push-ups

WOD

50/35 Calorie Row
40 Kettlebell Swings (53/35)
30 Push Jerks (135/95)
40 Kettlebell Swings (53/35)
50/35 Calorie Row

Beginner: 35/25 Calorie Row; 30 KB Swings, 35/18; 25 Push Jerks 95/55
Intermediate: 40/30 Calorie Row; Rx KB Swings; 30 Push Jerks, 115/75
Advanced: Rx
Competitor: 70/53 KB Swings