WOD:
AMRAP in 15min of:
5 Chest to bar pull-ups
10 Ring push-ups
15 Wallballs 20/14#
*Please note that Ring push-ups are for advanced. Sub regular.
*Men hit ball above thick black stripe (clear the line).. and women hit the ball inside of the black stripe.
OnRamp:
21-15-9
Reps For time:
Snatch (this is with a full squat)
Pull-ups
The Open
3. Helps set goals
One of the most important aspects of having a S.M.A.R.T. goal is that you make it timely. That is to say that the goal should be grounded within a time frame—otherwise where’s the sense of urgency to complete it? Well, what better time than the CrossFit Open? Just as the Open can be used to set benchmarks and measure your progress from year to year, it can also serve as an opportunity to create and achieve various fitness goals that you have set yourself. You may want to lose 10lbs by the conclusion of the Open, eat clean for the five weeks of the competition, PR a certain weight or movement, etc. It’s a great platform with which to test your fitness on an annual basis, and the fact that it’s a unique and special competition should encourage you to use it as a deadline for achieving your goal(s).