Have YOU signed up for the CrossFit Open?

Warm up: CrossFit Warmup x 2
Pre-Mobility: Posterior Chain banded floss, Overhead rib mobilization

Health and Fitness
A. Three sets of:
A1. Front Squat x 8-10 reps @ 3011, Rest 60 seconds
A2. Single Leg Hip Bridges x 10 reps each leg @ 3011, Rest 60 seconds

B. AMRAPin 8 minutes of:
20 Alternating Reverse Lunges
10 cal Row
Classic:
A. Four sets of:
A1. Front Squat x 4-6 reps @ 21X1 (pause in the bottom position) suggeted loading @70-75%, Rest 20 seconds
A2. Tall Box Jump (30/24) x 4-6 reps, Rest 3 minutes
B. AMRAP in 8 minutes of:
20 Alternating Reverse Lunges with DB’s (35/25)
10 Cal Row

D. Mobility of choice