Matt Quaye signed up for the Open. Have you?
CrossFit & Fitness
A.
20 Min Build to a 1RM deadlift
B.
10 Min KB Circuit @ 30/50#
Without putting the bell down complete as many rounds as possible
20 KB Snatches
15 KBS
20 KB Clean & Jerk
15 Goblet Squats
20 alternating lunges in front rack position (KB stays in the right rack position for 10 alternating reps then switch sides).
Anytime the bell is put down in the 10 min athletes must perform 10 burps before continuing the circuit.
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