Overhead squat 3-3-3-3-3

10-minute AMRAP: 
50-foot dumbbell walking lunge (50/35 lb.)
5 strict handstand push-ups

Run around the block

Bench press 3-3-3-3-3

20-rep back squat

Tabata kettlebell swings (24/20 kg)
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata squats
Rest 1 minute
Tabata power snatches (75/55 lb.)

Rest Day

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Read "Pediatrician: Bariatric Surgery for Kids is 'Insane,'" by Dr. Shakha Gillin, from the CrossFit Journal

5 rounds for time: 
9 dumbbell hang squat cleans (50/35 lb.)
9 ring dips

5 rounds for total reps: 
Deadlift (365/245 lb.)
Paralette handstand push-up
Back squat (275/185 lb.)
Bench press (225/155 lb.)
Box jump (42/30 in.)

*One set per movement. Rest as needed between movements. Your score is your total reps over the 5 rounds. 

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REMINDER: Saturday is yoga day! The fun starts at 11 a.m. with Coach Debbie! 

20-minute AMRAP: 
Run 400 meters
3 strict chest-to-bar pull-ups
5 kipping chest-to-bar pull-ups
7 bar muscle-ups

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Watch "The Open is Closed 2017" from our Video of the Month Series

Rest Day

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Watch "2017 Open Recap" on Games.CrossFit.com

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Join Debbie for Yoga for Athletes! On Saturday, April 1 from 11 a.m. to 12 p.m., Debbie will lead us in yoga appropriate for all levels. Free for members and drop-ins are welcome.  

On the minute for 10 minutes: 
Snatch (pick one weight and practice)

For time: 
1-mile run
30 overhead squats (135/95 lb.)
50 burpees

5 rounds for time: 
15 kettlebell swings (70/53 lb.)
15 GHD sit-ups
15-calorie row