Warm-Up:
Coach’s choice

WOD prep:
Prep the movements

WOD:
Double Entendre
Option 1 Opens
20 rounds for time
Teams of 2
5 Burpees over the rower
10/7 Calorie row
15 Abmat sit-ups
100 m 1 arm Farmers carry (70,53)
*Athlete 1 will complete the triplet while athlete 2 completes the farmers carry. Then athlete 2 completes the triplet while athlete 1 completes the farmers carry. Continue this pattern until all 20 rounds are completed. 10 rounds each.

*If you can run with your kettle bell go heavier.

Option 2 Performance:
Teams of 2
20 rounds for time
5 Burpees over the rower
10/7 Calorie row
15 Ab-mat sit-ups
100 m 1 arm Farmers carry (62,44)

*If you can run with your kettle bell go heavier.

Option 3 Functional
Teams of 2
20 rounds for time
5 Burpees over the rower
10/7 Calorie row
15 Ab-mat sit-ups
100 m 1 arm Farmers carry (53,35)

*If you can run with your kettle bell go heavier.

Post WOD:
Couch stretch

CFS Brief:
CrossFit Opens start in 13 days!