Warm-Up:
Coach’s choice

WOD prep:
Prep and practice the movements

WOD:
“Tabata Quattro”
Stations 20:20 Work: Rest
8 rounds Ski Erg max calories
8 Rounds Alternating Dumbbell snatches
8 Rounds Bike max calories
8 Handstand holds *If unable to do handstand hold you can do a plank hold.
No rest between stations.  You will use the 20-seconds rest after the 8th round to rotate to the next station.
*You will complete all 8 rounds at each station before rotating.
*Your score for this WOD will be your total calories and reps from the dumbbell snatches, calorie bike, and ski erg.

Post WOD:
5-minute of foam rolling

CFS Brief:
The 2020 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning October 10th, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.  
 Registration for the 2020 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season. 

*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl.  

Click here to register for this event

Click here to volunteer for this event

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