Warm-Up:
Coach’s choice

WOD prep:
Prep the movements

WOD:
“RSCC” 35-minute cap
Teams of 2. one person will work while the other rests. For Cindy and The Chief, athletes must complete full rounds before switching.
800m Row
4 rounds of Chief (Option 1:135,95) Option 2: 95,65) Option 3: (75,50)
800m Row
4 Rounds of Cindy
800m Row
4 Rounds of Chief
800m Row
4 rounds of Cindy

*This is a timed WOD with a 35-minute cap.  If time expires you will ad 1 second to the 35-minute cap for every meter and rep left undone. The meters for the row will be measured with what’s left on the screen, so the carryover will count.

Cindy is:
5 pull-ups 
10 push-ups
15 Squats

Chief is:
3 Power cleans
6 Push-ups
9 Squats

Post WOD:
Foam roll for 5 minutes

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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