Today's Workout:
Reminder: Don't forget to register for the 2017 CrossFit Games Open and take the judges course! Email your certificate of completion to info@808crossfit.com.
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

B. 5 sets for times:
Row 500 meters
10 Burpee Box Jump Overs (24″/20″)
Rest 60 seconds

Try to keep your sets within 10 seconds of each other from fastest to slowest.

C. 2 sets of:
Straddle Split x 2 minutes
Pigeon Stretch x 1 minute on each leg
Rest as needed
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