Workout: CF OPEN 24.2

As many rounds and reps as possible in 20 minutes of:

300-meter row
10 deadlifts RX(185lb/135lb) Scaled(135lb/95lb)
50 double-unders/ Scaled 50 Single unders

Strength:

3×8 DB Strict Press + 3×8 DB Hammer Curls

3×8 DB Bench + 3×8 DB Bent Rows

Workout: For Quality

25-20-15-10

Cal. Row/Ski/Echo

Situps

Russian Swings *You Pick weight*

Strength: Power Snatch 3-3-3-3

Workout: For Time!

5-4-3-2-1 Wall Walks

15-12-9-6-3 Front Squats RX(95lb/65lb) RX+(115lb/75lb)

5-4-3-2-1 Shuttle Runs **20m per rep**

Workout: For Time!

Teams of 2

150 Double Under BUY IN,

5 Rounds

30/24 Cal. Row/Echo/Ski **15/12 Cals per**

20 Chest To Bar Pull up

10 Box Jumps RX(24″/20″)

then,

150 Double Unders

then,

5 Rounds

30/24 Calorie Echo/Ski/Row

20 Ring Dips **RX+ Ring muscle up into dips**

10 Box Jump Overs RX(24″/20″)

150 Double Under BUY OUT

Strength: Back Squats 4×5

Workout: 12 Minute AMRAP (As Many Rounds As Possible)

5 Power Cleans RX(135lb/95lb)

10 Toes To Bar

15 Wallballs RX(20lb/14lb, 10ft/9ft)

Workout: For Time! **15 Minute CAP**

2024 CF OPEN 24.1

21 dumbbell snatches, arm 1 RX(50lb/35lb)
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

Strength: 4-5 sets **If you’re doing the open tomorrow stay light**

5 Bench Press **You Pick Weight**

10 DB Bent Rows **You Pick weight**

15 Tricep Banded Ext

Workout: For Time **If you’re doing the open tomorrow stay light and break a light sweat**

10-9-8-7-6-5-4-3-2-1

KB Russian Swings

Air Squats

Crossovers

Workout: 35 Minute AMRAP (As Many Rounds As Possible)

Teams of 2!

2000m Row

60 Calorie Echo

30 Box Jump overs RX(24″/20″)

1500m Row

40 Calorie Echo

20 Box Jump Overs

1000m Row

20 Calorie Echo

10 Box Jump Overs

Strength: 1 Power Snatch + 3 Overhead Squats x5 sets

Workout: For Time

400m Run BUY IN

20-16-12-8-4 Alternating DB Snatches RX(50lb/35lb)

40-32-24-16-8 Situps

400m Run BUY OUT

Strength: 12 Minute EMOM (Every Minute On the Minute)

15 Double Unders + 3 Power Cleans **Increase weight throughout**

Workout: For Time

21-15-9

Thrusters RX(95lb/65lb)

Burpee Pull Ups **RX+ 21 Burpee Pullups, 15 Burpee Chest To Bar, 9 Burpee Bar MU**