Don’t forget to sign up for the CrossFit Open! You can sign up here: https://games.crossfit.com/ See a coach with any questions.

**Strength**

Front Squats: 4-4-4-4-4

Perform at 65% of 1RM for all sets. Rest 2 minutes between sets.

**Metcon**

3 RFT

10 Power Cleans (bodyweight)

10 Ring Dips

**Core/Accessory**

A.) 2×8 KB Windmills (4 each side)

B.) 2×15 weighted Hip Extensions

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95# 3:21 could have gone a little heavier just not ready yet with my formation