44

You have several choices today:

  1. Come in and do skill or prep work for Open workout 15.4 on Saturday. Brush up on movements in the workout or do a sample round to test pacing etc. or simply talk strategy with coaches and other competitors.
  2. Do the Solidarity CrossFit workout for the day (below). This will be a good option for those not doing the Open and who want to work out on both Friday and Saturday.
  3. Do CrossFit Open workout 15.4. For those who won’t be able to come Saturday want to do the open WOD. Anyone competing in the Open must have a judge and turn in a signed scorecard to get their score validated. It is the athlete’s responsibility to procure a judge if you choose to do the workout on a day other than Saturday. The coach will not be able to judge during class.

Strength

Work up to a heavy double (1L/1R) turkish get-up

Conditioning

22-16-10 of:

  • Kettlebell Snatch (62/44)
  • Pull Ups