Congrats to all that participated in the 2019 CrossFit Open. We are super proud of your efforts. The next CrossFit Open is in October of this year. It would be awesome to have more and more of you signing up to do it.
10 Minute AMRAP
15 Wall Ball (20/14)(10’/9′)
15 Lat Sit Ups (20/14)
1 Rope Climb
Then
Back Squat
We know you love rope climbs! These will be a bit harder today with the combination of pushing and pulling movements. Efficient use of your legs will be important as you move from round to round. Use your transitions as your rest breaks and by methodical as you go between movements.
Back Squat will be: (all at 90% of you 1 RM)
x 3 @ 70%
x 3 @ 80%
x 3+ @ 90% ***DON’T FORGET THIS LAST SET IS 3 PLUS REPS. GO UNTIL YOU ARE CLOSE TO FAILING OR TO FAILURE***