Movement Prep:
Banded Walk series x 2

Warm-up:
A) 5 minute row/ski/jumprope - easy pace

B) 3 rounds:

  • 4 see saw to vertical jump
  • 8 Goblet Squats
  • 12 Russian KB swings

C) 2x Barbell Warm Up #1

Strength:
3-3-3-3-3 Hang Power Clean

Conditioning:
6 Min AMRAP

  • 6 Power Cleans (135/95)
  • 6 Box Jumps (24/20)

2 Min Rest

4 Min AMRAP

  • 4 Power Cleans (135/95)
  • 4 Box Jumps (24/20)

2 Min Rest

2 Min AMRAP

  • 2 Power Cleans (135/95)
  • 2 Box Jumps (24/20)

Some thoughts on the Open:
http://games.crossfit.com/article/thats-open-i-know