“Ask And You Shall Receive… The Open…”

First…

Makin’ The Ground Shake On Monday!!!

Nice/Heavy Lifts…

Now Time To Launch It OverHead… There’s Nothing Fancy About Today’s WOD… You’re Lifting… You’re Running… And You’re Lifting…

OK…

A Lot Of You Were Asking About The CrossFit Open This Year…

We Performed The Open WODs Last Year… But Technically… Our Gym Wasn’t “Signed Up” For The Open…

Well… Monday Morning… I Registered “RCSC CrossFit” & Took The Judges Course… And… We’re All Good!!!

For $20.00… You Can Play With & See How You Compare Against Some Of The World’s Top Athletes… And… See How You Compare Against A Lot Of “Average Joes”!!!

Head To… https://games.crossfit.com To Register!!!

Remember To Sign Up Under RCSC CrossFit… NOT RainCross Strength & Conditioning…

What Is “The Open”?!?!

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ALRIGHT… HERE WE GO!!!

Strength/MetCon…

25 Min TIME CAP!!!

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For Time:

Every 90 Secs…

Push Jerks…

1×5 @ 60%

1×5 @ 65%

1×5 @ 70%

1×3 @ 75%

1×3@ 80%

1×3 @ 85%

1×2 @ 90%

@ The 11 Min Mark…

@ 95%…

800 Meter Run

1 Push Jerk

400 Meter Run

1 Push Jerk

200 Meter Run

1 Push Jerk… TIME!!!

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3…2…1…GO!!!

Mando

10.7.2019 WOD & Scores…