A) Strength: Back Squat
Every Minute On the Minute (EMOM) x 10
1 Back squat - Across @ 92% 1RM
B) Gymnastics Conditioning
Alternating EMOM x 20:
Minute 1: 2-4 Strict Muscle ups
Minute 2: 6/6 Weighted Pistols
Minute 3: 10-20 second freestanding handstand Hold
Minute 4: 10 strict toes to bar
Minute 5: Rest
Movement scaling options:
Strict muscle-up: Toe nail muscle-up or Russian dips
Weighted pistol: Pistol or Tuck pistol
Freestanding HS: Wall facing HS hold
Are you ready to see if you're better than you were last year? To test your limits? To exceed your expectations? To smash 5 weeks of epic WODs with your fellow Crazy Ones?
There's only one way to find out... Sign up for the 2016 CrossFit Open and join Team CrossFit 1864!