The Open is here! The first workout (18.1) will be announced Thursday night live on games.crossfit.com. We kick things off at CFIL at 9AM on Saturday – be there!
*There will be a short WOD (8:00-8:45AM) offered this Saturday morning for anyone not participating in the Open*
CFIL Intramural Open
The focus here is high-quality and efficient movements (no score to record). You choose the effort level, but scale number or weight/height as needed so that you can maintain focus on movement quality.
Alternating EMOM 20′ (4x through – start on any station, rotate in order):
1- 14 Unbroken Wall Balls (20/14 to 10’/9′)
2- 12 Calorie Row
3- 10 Burpee Box Jump-Overs (24/20)
4- 8 Handstand Push-Ups (Strict or Kipping – you choose) (or Box HSPU or Seated DB Press)
5 Min. Group Stretch — Coaches’ Choice