Open* gym hours-

5am-7am

9am-10am

4:30-7:30pm
* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work
Open gym weightlifting WOD: 

Every min for 4mins 

3 power snatch @ 75% 

from hang or blocks 

Every 90secs for 5 rounds 

3 power clean & power jerks @ 75%

from hang or blocks 

Snatch grip deadlift 

Work up to a 10RM

+

2 drop set 

10 @ 90% of 10RM 

Barbell RDLs

3×10 

Open Gym Metcon:

5min AMRAP

100m row 

10 Thrusters 35/45 

10 Burpees
Rest 1:30
5min AMRAP

100m Row

10 Burpees Over the Rower

10 Sit-Ups
Rest 1:30
5min AMRAP

100m Row 

15 KB Swings 35/53 

10 box jumps 20/24
Rest 1:30
5min AMRAP

100m Row 

30 Doubleunders 

10 Pushups 

10 Walking lunges