S/S/S:

Zercher Squat

5X3

Increase weight each set

This time around, the reps drop to 3 per set, so aim for a higher weight than the 5X5 and 3X5 weeks.

WOD:

CF Open WOD – 12.3

18 minutes of…

15 Box jumps, (24/20)

12 Push Press (115/75)

 9 Toes-to-bar

Video courtesy of the CrossFit Games.  You’ll be seeing more of these leading up to the Open to help prep us up for Metcon City!

Scaling Options:

Box Jump – 20/16

Push Press – as needed

Toe2Bar – Knee2Elbow ->lying T2B

X-tra:

Pigeon pose on 30” box – 1 min per side; 3 rounds each leg

Banded OH stretch* – 2 min per side

*https://www.youtube.com/watch?v=-cUJpz5aGCI