W.O.D.

BSQ 10@70-75%+ or more than last week Then, DL 3-5 sets of 3-5 reps Build to mod/heavy set – no drops, lower all reps, no

AMRAP 12 NFT 10 DB/KB Floor Press (heavy by feel) 10 Strict Pull-ups Then, Partner AMRAP 18 7 Muscle-ups 21 Burpees 35 Calorie Bike *Split

Max Distance! 5rds – 1:40 ON/:20 OFF Rest 2m 4rds – 1:40 ON/:20 OFF *Pick Run, Row, Ski or Bike for max distance (if you

Every 90s – 20rds 1 CL + 2 FSQs Build by feel, score heaviest complex Compare to 10/27/23 “Every burden is a blessing.” – Walt

EMOTM 8 1 SN Build to mod/heavy by feel Then, For time: 5 SN (115/75) 20 Hand-release Push-ups 15 Calorie Row 10 SN 20 HRPU

The CrossFit Open LAST WOD will be Friday in all CrossFit classes! If you are unable to join a class on Friday, please contact a

For total time: 5rds – 1m rest between 200ft SB Carry 35 Double Unders *Rest 3m 5rds – 1m rest between 30s SB Bear Hug

BSQ 10@65-70%+ or more than last week Then, AMRAP 8 4 DB HPCL 4 DB Front Rack Lunge Steps 4 Shuttle Runs (2 DBs, you

For time: 1,000m Row/Ski or 60 Cal Bike Run 400m 750m Row/Ski or 45 Cal Bike Run 400m 500m Row/Ski or 30 Cal Bike Run

Don’t forget to submit your CrossFit Open 24.2 scores before 8pm Monday! For time: 25, 20, 15, 10, 5 Box Jump (24/20) Sit-ups Push-ups Then,