3RFT: WB's + Hang Cleans + Burpees

Back squat **

Athletes will have 12 minutes to complete the following:

3 sets of 4 reps at a light to moderate weight (~65 to 70% or an RPE of 5).

*The focus is a perfect technique and tempo!

**This is the first week of the Open. For those athletes who are participating, use the next 5 weeks of this squat cycle as a maintenance phase in which form is your top priority, not load.


3 Rounds For Time:

35 Wall balls (20/14)
7 Hang power cleans (115/85)**
14 Bar over burpees

*13 minute time cap!!

**Athletes may choose to increase the weight of the hang power clean to
(155/115) if their coach agrees

Unbroken or Nah? 4 Rounds: Wallballs + Hang power snatches

Back Squat

Athletes will have 14 minutes to work up to and complete:

3 x 4 @ 85%


4 Rounds for effort:

24 Unbroken wallballs (20/14)
6 Hang power snatches @ moderate**

-Rest 2 minutes between rounds-

*There will be a 16 minute time cap on today's metcon.

**Athletes should use a weight that allows them to perform the snatches unbroken but is challenging. If you're unsure, ask your coach!

If 24 wallballs are too many for the athlete to consistently perform unbroken, talk to your coach about selecting a number that will work for you for all four rounds.

4 Rounds of BBJOs, Bike, DB CnJs

Strict press

12 minutes to complete 3 x 6 @ moderate


Partner Workout - 4 Rounds for Effort:

Athletes will alternate complete rounds until they have each completed 4 total rounds of:

7 Burpee box jump overs (24/20”)**
14 calorie Assault Bike
7 DB Clean and jerks @ moderate

- Rest 2 to 3 minutes between rounds -

There will be an 18 minute time cap on today's metcon. 

**Athletes should utilize the new burpee standard for the 2018 CrossFit.