Open* gym hours-5am-7am



* 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:

Work up to a 2RM snatch + overhead squat 

(May drop between reps) 

10 rounds every 90secs- 

2 Hang power clean & 1 jerk (any style) 

*Starting at 70% of C&J work up 

Front squat 

20mins to work through

Bar x10

30% x10

40% x5 

50% x5 

60% x3

70% x3



Work up to a 1RM 

5 rounds every 90secs

5 strict chest to bar pull ups*

*add weight if you can 

**scale regular strict or assisted 

Open Gym Metcon

For time: 

250m Row

3 Rope Climbs

500m Row

3 Rope Climbs 

1,000m Row

3 Rope Climbs 

500m Row

3 Rope Climbs 

100m Row (ALL OUT!)