18min AMRAP 30 Sit Ups 10 Box Jump Overs (24/20) 10 Bent Over Row (115/80) 15 V-Ups 10 Push Jerks (115/80) 10 Strict Pull-Ups Mobility Finisher 10-15min

Bench Press 3 sets of 10 reps Start at 45% adding 6min AMRAP 12 Deadlifts (45% 1RM) 12 Bar Facing Burpees Over Bar 300m Row -3min Rest- 6min AMRAP 7 Deadlifts (50% 1RM) 7 Lateral Burpee Over Bar 150m Row

Every 2min for 6 sets: (10) 2 Hi Hang Squat Cleans + 1 Hang Squat Clean Adding. Do not go over 70-75%. Focus on extension and speed under the bar. 12min Ladder 4-8-12-16-20… Thrusters (95/65) Toes to Bar 40 Double Unders (:40)

IMPORTANT INFORMATION! 1. Anyone ( signed up for the open or not ) attending class on Friday EVENING must register for a heat via the google docs spreadsheet. 2. Please arrive 15min prior to your heat time. 3. Warm Up will be posted on Monday's board. Please warm up on your own. 4. **Plan on judging the heat following your heat** 5. REVIEW all movement standards of the workout. https://games.crossfit.com/workouts/open/2026 HEAT SHEET: https://docs.google.com/spreadsheets/d/

3sets of 500m Row 2-3min Rest between sets Teams of 2 10min AMRAP P1: ME Cal Bike P2: 1rd 7 Box Jumps (24/20) 7 V-Ups 7 Dbl DB Thrusters (35/20)