You have several choices today:
- Come in and do skill or prep work for Open workout 16.4 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.
- 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 workout on both Friday and Saturday.
- Do CrossFit Open workout 16.4. For those who won’t be able to come Saturday and 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. Coaches will not be able to judge during class.
Strength
15 minutes to build to a heavy High Hang Power Clean + 2 Hang Clean*
*Performance: take hang clean from below the knee
Conditioning
3 rounds for time:
- 20 Wall Balls (20/14)
- 15 Burpee Pull Ups