Swole Train MVP

Ricardo

“Ricardo has brought great energy and passion to Team Swole Train each and every week.”

Flexual Healing MVP

Katie

“Katie battled through 19.3 and persevered, completing the WOD RX! She is always supportive and works hard.”

Ramwod MVP

American Lizzie
“Lizzie brings the pain to every workout and represented Team Ramwod with last week’s theme as Molly Ringwald!”

Amino Disrespect MVP

Will C.

“Will not only came up with the team moniker but also broke triple digits in 19.3 with 100 reps!”

Salute the Glutes MVP

Melissa K.

“Melissa is very new to CrossFit and this is her first Open. She has proven herself fearless when it comes to new obstacles and attacked 19.3. She is an absolute joy to have on the team.”

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Workout of the Day

Strength

Front Squat

Build to a heavy single in 15 minutes

Conditioning

45 seconds of work/45 seconds of rest

3 rounds of:

5 Thrusters 95/65, then in the remaining time as many strict pull-ups as possible

3 rounds of:

6 Thrusters 95/65, then in the remaining time as many chest to bar pull-ups as possible

3 rounds of:

7 Thrusters 95/65, then in the remaining time as many kipping pull-ups as possible