Warm Up: 2Rds of: 200m Run, 30sec Handstand Hold, 15-Walking Lunges, 15-HollowRocks

Strength: Clean up your “Clean” 10/15 min.

WOD: “Cindy”

AMRAP in 20 min.

5 – Pull Ups

10 – HR Push Ups

15 – Air Squats

*****Attention 2015 CrossFit Open Registered Athletes*****

This is not required but recommended. LINK  https://oc.crossfit.com/     IT’S FREE

That is the link to the judging certification so that you will understand the movement standards that are required for every successful rep that your judges will be evaluating you on.

Move to the standard!!! “NO-REPs” are a huge energy waste and they are psychologically defeating. Slow is smooth, smooth is fast.