This week will see the start of the “CrossFit Games OPEN”, this will see a slight change to our schedule.

For the next 5 weeks Team WOD will be programmed for the Thursday and OPEN GYM will take place on Fridays, Friday will also be the best time to complete the OPEN WOD if your competing, failing that you can complete the WOD on a Sunday. OPEN season is always a great time in the box so we massively encourage you to get in on the Fridays and support and watch your fellow CrossFitters.

Warm up

Run 800m/Row 1000m/AB 50 Cals

Movement tekkers

WOD

5 Rounds for max reps of 40 sec’s ON 20 sec’s OFF:

• Thrusters @ 30kg/42.5kg
• Box Jumps @ 20″/24″
• Pull Ups

*Scale the weight and height as needed*