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For time & total calories: Run 800m 60 Hollow Rocks Row 500m 40 Rollouts 1min Max AB Calories 20 T2B Run 800m “Management is nothing more than motivating other people.” -Lee Iacocca

BSQ – 2×3@65-70%, 2×3@70-75% (3sec pause on 3rd rep of each set) Then, AMRAP 10 100ft Pinch Carry (25/10) 1rd of: 5 Pull-ups, 10 Push-ups, 15 RKB Swings (53/35) 200ft Pinch Carry 2rds of above 300ft Pinch Carry 3rds of above “A successful man is one who can lay a firm foundation with the bricks

*Congrats to everyone who completed 16.4! Big accomplishments and PRs everywhere! Every 90sec – 10rds 1 PCL + 2 PJ (by feel) Then, 3rds for time 10 Curtis Ps (95/65) 200m Run “A #2 pencil and a dream can take you anywhere.” -Joyce Meyer

*The CrossFit Open 16.4 WOD will be held Saturday @10am & Sunday @9am. Please try to make one of these times, thank you! Skill – 10mins Rope Climb Technique Advanced – L-Sit, Legless, or least amount of pulls up the rope possible. Then, 4rds – 3min ON/1min OFF (Pick up where you leave off) Shuttle

Partner WOD! AMRAP 21 Buy-in: 200 Double Unders (split up any way) Immediately after: Partner 1 Rows 250m Partner 2 is holding KB Rack (53/35) while other partner is rowing Alternate for rounds in remaining time. “Nothing is impossible, the word itself says ‘I’m possible.’” -Audrey Hepburn

3-5 Sets of the following: 5-10 Strict Pull-ups 1-Arm Upside down KB Waiter Walk (Length of gym & back – R/L) 10-20 Perfect Push-ups (2sec pause at top of each rep) Then, AMRAPs 4min – Max OH Plate Sit-ups (45/25) 3min – Max OHSQ (95/65) 2min – Max Burpees 1min – Max Pull-ups “Hope is

BSQ – 5@55%, 5@60%, 5@65%, 5@70%  *3sec pause on all 3rd & 5th reps of every set Then, For time Run 800m 15 Ring Dips 15 Thrusters (115/75) Run 400m 15 Thrusters 15 Ring Dips Run 800m “A fool flatters himself, a wise man flatters the fool.” -Edward G. Bulwer-Lytton

*Congrats to Coach Nick on 1st place in his weight class at the USAW meet Saturday! EMOTM 8 1 CL DL + 2 HPCL (by feel) Then, For time 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 DL (225/155) T2B “The best way out is always through.” -Robert Frost

The CrossFit Open 16.3 AMRAP 7 10 SN (Power or full 75/55) 3 Bar Muscle-ups *Click HERE for the full WOD description and scaled/masters movements.  **We will be holding the 16.3 Open WOD Friday all day & Sunday at 9am. Please try to get it in during one of those times. Thank you! “As you