Warm-Up:
Coach’s choice

WOD prep:
Prep the movements

WOD:
Free Space
AMRAP 15
15 Box jumps 1 & 2 (24,20) 3 (20)
20 dumbbell snatches 1(50,35) 2(40,25) 3(30,20)
15 Wallballs 1(20,14)(10’target) 2(20,14)(10′,9’target) 3(14,10)(9’target)

or
CrossFit Opens WOD 20.1
WORKOUT VARIATIONS
10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees
♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes
Rx’d (Rx’d Ages 16-54)
♀ 65 lb.
♂ 95 lb.
Scaled (Scaled Ages 16-54)
♀ 45 lb., may step over bar on burpees
♂ 65 lb., may step over bar on burpees
Teenagers 14-15
♀ 45 lb.
♂ 65 lb.
Scaled Teenagers 14-15
♀ 35 lb., may step over bar on burpees
♂ 45 lb., may step over bar on burpees
Masters 55+
♀ 45 lb.
♂ 65 lb.
Scaled Masters 55+
♀ 35 lb., may step over bar on burpees
♂ 45 lb., may step over bar on burpees

Prior to starting the workout, the athlete will need to set
up a barbell, with standard plates, to jump over during
the burpees. This workout begins with the barbell on the
floor and the athlete standing tall. After the call of “3, 2,
1… go,” the athlete may pick up the barbell and perform
8 ground-to-overheads then 10 bar-facing burpees for
10 rounds.
The athlete’s score will be the total time it takes to
complete the entire workout or the total number of
repetitions completed before the 15-minute time cap.
There is no tiebreak for this workout.

Post WOD:
Agile 8

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

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The 2020 CrossFit Open is here. 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.  
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