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6:30-9 am Overhead squat3-3-3-3-3 Scale: pvc pipe for mechanics

8-9 am CrossFit Open wod14 min time cap 60 cal row50 toes to bar40 wall balls30 Cleans20 muscle ups

6:30-9 am Complete as many rounds as possible in 12 minutes of:1 squat snatch3 clean and jerks30 double-unders ♀ 85 lb ♂ 125 lb Scale:Complete as many rounds as possible in 12 minutes of:1 squat snatch3 clean and jerks30 single-unders ♀ 45 lb ♂ 65 lb

6:30-9 am Complete as many rounds as possible in 30 minutes of: 500-m row3 rounds of Strict Cindy 1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats. Scale:Complete as many rounds as possible in 20 minutes of:500-m row2 rounds of Modified Cindy 1 round of Modified Cindy is 5 ring

6:30-9 am 5 rounds for time of: 10 box jumps10 inverted burpees ♀ 30-in box ♂ 36-in box Scale:3 rounds for time of:10 box jumps10 inverted burpees ♀ 20-in box ♂ 24-in box

8-9 am 4 rounds for time of: 18 deadlifts12 hang power cleans9 push jerks400-m run ♀ 75 lb ♂ 115 lb Scale:3 rounds for time of:18 deadlifts12 hang power cleans9 push jerks400-m run ♀ 35 lb ♂ 45 lb

6:30-9 am Complete as many rounds as possible in 12 minutes of:7 assisted muscle-upsRow 20 calories Scale:Complete as many rounds as possible in 12 minutes of:7 ring rows + 7 push-upsRow 20 calories

6:30-9 am For time:100 double-unders15 thrusters50 double-unders15 thrusters100 double-unders ♀ 95 lb ♂ 135 lb Scale:For time:200 single-unders15 thrusters100 single-unders15 thrusters200 single-unders ♀ 45 lb ♂ 65 lb

6:30-9 am Snatch3-3-2-2-2-1-1 reps Focus on maintaining excellent technique for every set. The beginner should focus on mechanics instead of loading. If you have a previous max load for this movement, use this as an opportunity to attempt a new PR. For more experienced athletes, only increase the load if your technique is consistent.

8-9 am CindyComplete as many rounds as possible in 20 minutes of: 5 pull-ups10 push-ups15 squats Scale:Complete as many rounds as possible in 12 minutes of:3 ring rows6 assisted push-ups9 squats