(Long Metcon)

Warm-up: (10 Min)

Fun: (15 Min)
Max Height Box Jump
Max Distance Broad Jump
Max Distance Med-Ball Toss

NOTE: Divide group into 3 and rotate every 4 Minutes. Set up varying box heights, coach caution and add bumpers to establish max. Layout tape measure and work the broad jump station - 3 attempts each athete. Med-ball toss is with 20/14 lb ball, back straight up against the wall and using a pushing motion with nothing but shoulder and chest effort. Athletes self-measure using stall mats/platforms as general increments. Box Jump is a Gym Record so please record on whiteboard.

Workout: (35 Min with setup)
“Open Test”
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups

NOTE: This is a "As far as you can get" style workout built by Ben Bergeron as a sampling of movents likely to be found in the CF Open. Practice reps as you set up.

Light and Low