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Friday November 13 (OPEN GYM)

TriPark Strength – Open Gym OUTSIDE

Strength

3 Front Squats + 6 Back Squats

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 65% of 3-Rep Back Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 – AMRAP

15 Thrusters (95/65)

30 Double Unders

Strength

Deadlift

Set 1 – 10 reps @ 50% of 1-RM

Set 2 – 10 reps @ 60%

Set 3 – 8 reps @ 75%

Set 4 – 6 reps @ 85%

Set 5 – 4 reps @ 90%

Rest 2-3 minutes between sets.

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

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