CrossFit South Bend

Hey all, The next Bring a Friend Day will be at our Barbells for Boobs event on October 24th @ 9:00am - we will be hosting Grace, as well as a Bring A Friend Day wod!!! So bring anyone you'd like and help support our cause! Click here for more details

[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][accordion][accordion_item title="What is this CrossFit Open Notes stuff?!"]What is this CrossFit Open Notes stuff?! October marks pre-season for the CrossFit open. What is the crossfit open? Click here I will start increasing the amount of volume and standards for those of you who would like to compete in the open. I will also start throwing in extra practice work for CFO people under a different tab. This work will be possible to get done within the hour time frame, and perhaps within 10 minutes after a wod if the open gym schedule allows it. If you intend on coming in during an off time to do a bunch of open gym stuff this year, be sure to keep to the open gym rules.[/accordion_item][accordion_item title="Things coming soon at CrossFit South Bend" parent_id="" id="" class="" style=""]Classes: Mobility Schedule Classes: October Pumpkin Spice Fundamentals Events: Wades Army 2015 Events: Barbells for Boobs 2015! Last Weeks Wellness Wednesday  Stay tuned for some new stuff coming this week[/accordion_item][accordion_item title="Monday 10.5.2015"]Monday 10.5.2015 A. 20 Minutes to establish Squat 3rm - Rest 2 seconds at the bottom Accumulate 3x12 Prone Y's during your 20 minutes B. 5 Rounds - NFT - Bench Religion Max Bench Press @ Bodyweight 7 Box Jumps 30/24

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Notes for CrossFit Competitors Its not for time but move quickly on the Bench Religion

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Notes: For the count on the squats, keep the count honest. It's "One-one thousand, two-one thousand, three" You come up on the three Choose a bench weight that allows you to hit around 10-12 for your first round if you can't perform bodyweight. also, be careful on the box jumps. [/accordion_item][accordion_item title="Tuesday 10.6.2015"]Tuesday 10.6.2015 A. Power Snatch x 2 - Every 2 minutes for 16 minutes (8 Rounds) B. 8 Minute amrap 7 Pull Ups 21 Air Squats

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Notes for CrossFit Competitors: If flexibility allows, perform a full snatch pull ups are chest to bar

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Notes: Build with each set on the Power Snatch Choose a scaling that allows you to move smoothly through the pull ups, ring rows or bands are acceptable, but you should be able to cruise through the reps.[/accordion_item][accordion_item title="Wednesday 10.7.15"]Wednesday 10.7.15 A. 3 Rounds Max L-Sit Hold Max Top of the Pull Up Hold Max Wall Facing Handstand Hold B. 20 Minute amrap 15 Cal Row 30 Step Ups 24/20 60 Doubles 400m Run

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***Notes: For the Conditioning – try to move at a consistent pace through everything, we want constant movement throughout. For the Iso progressions L- Sit Progression Box KneeTuck -> Parallette Knee Tuck -> Box L-Sit -> Parallette L-Sit -> Varying Degrees of L-Sit Pull Up Hold Progression Black Band -> Green Band -> Blue Band -> Red Band -> Pull Up Hold -> Weighted Pull Up Hold Wall Facing Handstand Hold Progression Toes on 30″ Box -> Wall Facing -> Wall Facing Pull 1 Foot off the Wall -> Free Standing

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***Notes for CrossFit Open Competitors Keep the toes pulled back on the Handstand Hold to prep for the standards for this year. try to keep your double under sets unbroken Same as the notes above, don’t fly and die, find a painful place to be with your conditioning and stay there the whole time.

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[/accordion_item][accordion_item title="Thursday 10.8.15"]Thursday 10.8.15 A. 15 Minutes to establish Heavy single Thruster - Pulled from floor B. "Partner Kalsu" 100 Thrusters at 135/95 Every minute on the minute, begin with 5 Burpees - alternate minutes between the partners

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Notes for CrossFit competitors: Keep to heavy thruster rules, if you take a step or redip during the thruster, it doesn't count, feet can't transfer. (the coaches can specify) Perform burpees over the bar

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Notes: Scaling - If 50% of what you hit today for your max is LESS than 135, use that. If 50% of what you hit today is 136 or MORE, use 135[/accordion_item][accordion_item title="Friday 10.9.15"]Friday 10.9.15 A. Power Clean 3 - Every 2 minutes for 16 minutes (8 Rounds) During the rest, Accumulate 3x12 Prone Y's B. 4 Rounds NFT 10 Ring Rows 10 KB Snatches 1 full length plate push

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Notes for CrossFit competitors: If flexibility allows, perform full. It says NFT - but I want it quick

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Notes: Weight for the workout is as heavy as possible[/accordion_item][accordion_item title="Saturday 10.10.15"]Saturday 10.10.15 A. 10 Minute Amrap - TEAMS OF 4 Max 10 Yard Shuttles (20 Yards = 1 rep) Immediately transition into B. Every 5 minutes until each team member has completed 30 Deadlifts 155/115 Max Burpees over bar in time remaining

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Notes for everyone: Alternate however you'd like for he sprints, you can hit as many as you want however you'd like. Score is separate, total shuttles, and total deadlifts+burpees [/accordion_item][accordion_item title="Sunday 10.11.15"]Sunday 10.11.15 A. 14 Minute Amrap 7 Muscle Ups 100 Double Unders

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Notes: We will have a general scaling for the muscle ups, so get in here even if  you can't do one.   [/accordion_item][/accordion][/vc_column][/vc_row]

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[vc_row][vc_column width="1/1"][accordion][accordion_item title="Things coming soon at CrossFit South Bend"]Things coming soon at CrossFit South Bend New Shirts are in! If you pre-ordered, come get them - If you didn't they are up for sale and we have a very limited supply! Videos: Wellness Wednesday last week - Is Dairy Healthy Stories: Neika - My Whole 90 Journey Classes: Mobility Schedule Classes: October Pumpkin Spice Fundamentals Begins This Week! Events: Wades Army 2015 Events: Barbells for Boobs 2015! Events : Who is running the Domer Run? I’ve been told the breakfast is worth it, lol. Events: October 4th! CFSB will have a few coaches out at Eddy street commons for a CrossFit section of the St Joseph County Heart Walk! Come out and do a workout with Caitlin and Chad![/accordion_item][accordion_item title="What is this CrossFit Open Notes stuff?!"]What is this CrossFit Open Notes stuff?! October marks pre-season for the CrossFit open. What is the crossfit open? Click here I will start increasing the amount of volume and standards for those of you who would like to compete in the open. I will also start throwing in extra practice work for CFO people under a different tab. This work will be possible to get done within the hour time frame, and perhaps within 10 minutes after a wod if the open gym schedule allows it. If you intend on coming in during an off time to do a bunch of open gym stuff this year, be sure to keep to the open gym rules.[/accordion_item][accordion_item title="Monday 9.28.15"]Monday 9.28.15 A. 10 Minutes to work up to your starting weight then perform B. Push Press 3.3.3 You will hit each 3 at the top of a 2:30 mark for 3 Rounds ***After each working set perform 10 Reverse Snow angels C. For Time 3 Rounds 200m Run 10 Hang Cleans 155/105

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  ***Notes For the Push Press: Warm ups to your intended weight for the push press could look like this 1 Minute mark - 30% x 3 3 Minute mark - 50% x 2 5 Minute mark - 65% x 1 7 Minute mark - 80% x 1 9 Minute mark - 95% x 1 Then hold up and wait for the coach to set the timer For the Workout: Only go as low as flexibility allows in the hang cleans - use a technically sound weight - fast but pretty I want to look at  you like this 

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***Notes for Crossfit Open Competitors String together as many unbroken hang cleans as you can - There won't be a penalty for breaking, but pretend like there is one.

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  [/accordion_item][accordion_item title="Tuesday 9.29.15"]Tuesday 9.29.15 A. 20 Minutes to establish 5rm Deadlift B. 3 Rounds NFT Max Unbroken Strict Pull Ups Max Unbroken Double Kettlebell Cleans 1 Full Length Plate Push

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***Notes For the Deadlift Warm up percentages could look like this - keep in mind, I don't care for a ton of warm up sets for the deadlift, and this is relative to the lifter - you should be primed up with some accessory work prior to this the number to the left is the minute mark 1- Set 1: 30% x 5 4 - Set 2: 45% x5 7 - Set 3: 60% x 3 10 - Set 4: 75% x 2 13 - Set 5: 85% x 1 16 - Set 6: 93% x 1 19 - Attempt x 100% x 5

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***Notes for CrossFit Open Competitors Rest as long as it takes for you to walk to the next movement...but when you get there...Max Unbroken should take you to a dark place for the DB KB CLN's. For the strict pull ups, muscle fatigue will set in before you can get to that dark place, and the plate push isn't just a place holder, go as hard as possible. If possible, line up next to someone with your same speed level and let them get a 1 second start on you before you sprint off, try to catch them.

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      [/accordion_item][accordion_item title="Wednesday 9.30.15"]Wednesday 9.30.15 A. 3 Rounds Max L-Sit Hold Max Top of the Pull Up Hold Max Wall Facing Handstand Hold B. 4 Minutes max sled drag 25 yards 4 minutes max shuttles 10 Yards 4 minutes max cal row 4 minute max ball slams 4 minutes max jump rope singles

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  ***Notes: For the Conditioning - try to move at a consistent pace through everything, we want constant movement throughout. For the Iso progressions L- Sit Progression Box KneeTuck -> Parallette Knee Tuck -> Box L-Sit -> Parallette L-Sit -> Varying Degrees of L-Sit Pull Up Hold Progression Black Band -> Green Band -> Blue Band -> Red Band -> Pull Up Hold -> Weighted Pull Up Hold Wall Facing Handstand Hold Progression Toes on 30″ Box -> Wall Facing -> Wall Facing Pull 1 Foot off the Wall -> Free Standing

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***Notes for CrossFit Open Competitors Keep the toes pulled back on the Handstand Hold to prep for the standards for this year. Same as the notes above, don't fly and die, find a painful place to be with your conditioning and stay there the whole time.

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    [/accordion_item][accordion_item title="Thursday 10.1.15"]Thursday 10.1.15 A. 10 Minutes to work up to your starting weight then perform B. Front Squat 3.3.3.3 You will hit each 3 at the top of a 3 minute mark for 4 rounds (12 minutes) ***After each set perform 10 reverse snow angels C. 4 Rounds (more 3 minute mark stuff) at the top of each 3 minute mark perform 400m run in time remaining - max handstand push ups

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***Notes For A, use the warm up scheme from Monday you can build or stay the same For the conditioning, you have 3 choices, handstand push ups, box handstand push ups, or push ups.

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***Notes for CrossFit Open Competitors Keep yourselves honest with reps in the Handstand push ups, if it didn't count...it didn't count, and you definitely know when they don't count, so don't bullshit yourself. And come in with a game plan, singles? doubles? cascading sets? make a plan, stick with it - then assess how that plan worked and how you could of done it better at the end.

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    [/accordion_item][accordion_item title="Friday 10.2.15"]Friday 10.2.15 A. 5 Rounds 30 Seconds ME Power Cleans 155/105 30 Rest 30 Seconds ME Burpees 30 rest 30 Seconds ME Rope Climbs 30 Rest

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***Notes: For this workout, its key to choose a scaling that allows for you to cycle it well, choose an intelligent weight, range of motion, and skill level that allows you to move smoothly through the workout.

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  ***Notes for CrossFit Open Competitors Play with the different styles of foot wrapping, see which one you like best Come up with a game plan for your sets on the power cleans, we already went hard and unbroken earlier this week, so  I want this one gamed. Burpees finish when you touch your hands behind your head, your feet leave the floor, and your hips are OPEN.

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  [/accordion_item][accordion_item title="Saturday 10.3.15"]Saturday 10.3.15 A. 12 minute amrap 80 Double Unders 60 Wall Balls 20/14 40 Calorie Row 20 Toes to Bar Two scores - Time after the first round, and total repetitions completed

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***Notes Scaling for the day is a 2:1 on the doubles to singles. It's not Rx'd unless you squat low enough, and touch your target Don't tear your hands up on the TTB

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***Notes for CrossFit Open Competitors Everyone will adhere to it, but that scoring system is in there for  you - go harder on the first round than you think you might want to - then dig in for the remainder.

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    [/accordion_item][accordion_item title="Sunday 10.4.15"]Sunday 10.4.15 A. 8 Minute amrap 9 Power Snatches 125/85 3 Wall Climbs

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  ***Notes If you need to limit the range of motion for the Snatches to a hang power snatch, do it. I want simple and smooth. For the Wall Climbs, if you are terrified of going overhead, or can't do it, do inchworms as high up as you can and please...please please. Control yourself down from the wall walks, don't collapse, or you won't be allowed to do them.

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***Notes for CrossFit Open Competitors Rx'd is nose and toes at the top Don't be reckless

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Hey all, this occurred to be this morning that perhaps not everyone knows how to manage their time appropriately during a lifting session to get the most out of it. So it's worth a quick post to clear up any possible confusion. But a few things to think about before we get into the lifting.

1. You should have seen the workout already, and have some vague idea of a game plan for this, especially if you've been here for a while, you have no excuses - you should have some idea of your most recent or ideal/realistic numbers you'd like to hit. This is why I post the workouts a week ahead of time.
2. Pay attention - the last thing I want to hear at the end of the 20 minutes is "oh, we were supposed to actually do/complete the lift in the 20 minutes?"
3. Show up to class on time - I get it, everyone has lives, and a job, and kids, and there was a gorilla blocking traffic on the way in. But if you have no good reason to be late, try to be punctual - it really does mess up with the flow of the class. If we have to stop and change our game plan because we have someone coming in 10 minutes, and then 15 minutes into class - that was your culprit of why you now have less time to set your max for the day.
4. There are a lot of variables that are adjusted for setting your scheme up - based off of what the lift is in the first place, the time we have, the effect we are looking to create, the skill level of the lifter, the training age of the lifter, the number of reps and sets in the session, we can go on, but we won't.
5. Move the bar as fast as possible, always.
6. Start with the end and determine what you'd like to hit for the day, realistically. Since most of you are novices, leave a little flex room for another attempt if you need one. hint* not trying to best your old number by 10% is a good start, 3-5% jumps off the top are a good place to look at for a novice.
7. Before any of you bawk at percentages for novices - if you have a prior number go ahead and use percentages off of that number and slowly work it up - these AREN'T training percentages, which for a novice is sometimes pretty ineffective which is why we give a range from time to time - again, context matters, but percentages that are used to work up to an existing PR in this situation.
8. Give the heavier sets a little more rest at the end (derrrrr) so you aren't attempting two different 5rm's within 60 seconds of each other. So lets say you are hitting 100% of what you want to hit, at the 17 minute mark. Then work backwards from there.
9. Not sure what to do? ask? still not sure? ask again.

Lets set up a situation. This is also a general guideline, and you can tweak it as you see fit. We give you 20 minutes to establish a max - You are a novice, you have one prior 5rm that you know of, the lift matters as far as context goes, lets say its a squat 5rm. You have no prior injuries and are healthy as far as we know. Your last 5rm was a grind at 315. 1 minute mark - Write your stuff up 2 minute mark - Set up your rack 3 minute mark - 25-35%x5 4 minute mark - 40-45%x5 now slow it down 6 minute mark - 50-55% x 3 8 minute mark - 60-65% x 2 10 minute mark - 70-75% x 2 12 minute mark - 80-85% x 2 14 minute mark - 90-95% x 2 17 minute mark - 100% x 5 (if this is your attempt, PR or not) 19:40 minute mark - 103-105% (assuming it was a successful attempt and you would like another one) Now this can change, depending on a lot of things, lets throw a not as much of a novice situation at you. Let’s use the example of someone going for a new 3 rep max and the goal is 500 for 3 reps. Here would be an effective set and weight scheme to have a better chance of achieving this goal: Set 1: 135 x 5 25% (of 1RM) Set 2: 225 x 5 40% Set 3: 315 x 3 58% Set 4: 365 x 3 67% Set 5: 405 x 3 74% Set 6: 455 x 2 83% Set 7: 500 x 3 New PR Now let’s take a look at how we would approach a new 1 rep max. We will use the example of someone going for 600lbs, and then someone going for 315lbs. Set 1: 135 x 5 22% Set 2: 225 x 5 38% Set 3: 315 x 5 53% Set 4: 365 x 3 61% Set 5: 405 x 3 68% Set 6: 455 x 2 76% Set 7: 495 x 1 83% Set 8: 525 x 1 88% Set 9: 565 x 1 94% Set 10: 600 x 1 PR As you can see, once we get about 80%, we only do singles from then on. Now 315: Set 1: 95 x 5 30% Set 2: 135 x 5 43% Set 3: 185 x 3 59% Set 4: 225 x 2 71% Set 5: 265 x 1 84% Set 6: 315 x 1 PR As you can see the stronger lifter will need a lot more sets to properly build up to their max. I will say that these are only suggestions, and in the end you know your own body best. Try these out and let us know if you hit any new PR’s! Just plug and play with the time you have available, and WORK TOGETHER WHEN YOU ARE ON A RACK!

Hey everyone! Okay, so we are looking for some beta testers for a new workout tracking software we are going to be integrating. So make sure before you freak out, you read below on the criteria.

1. You must be performing our regular CrossFit classes - our specialty programs will be put in at a later date once we work the bugs out.
2. You must give us feedback each week about things you had issues with, complications, glitches, etc. compile the list and send your problems to us weekly.
3. You must have a mobile phone that supports the app or a web browser version of it. (most do if you have a recent phone)
4. You must log all of your workouts.

Its a pretty damn cool tracking software, so with that being said - the first 10 people to post to comments below - ON THIS BLOG POST WITH THEIR NAME AND EMAIL that qualify the above criteria are out beta testers! as soon as we get you guys figured out we will send you all of the "how to" stuff.

[vc_row][vc_column width="1/1"][accordion][accordion_item title="Things coming soon at CrossFit South Bend"]Things coming soon at CrossFit South Bend Videos: Are carbs good or bad? with Robby Gustin Stories: Triple OG Status Series - Tracy G - Member since 2010 Classes: Mobility Schedule Classes: October Pumpkin Spice Fundamentals Begins Soon!  Events: Wades Army 2015 Events: Barbells for Boobs 2015! Events : Who is running the Domer Run? I’ve been told the breakfast is worth it, lol. Events: CFSB will have a few coaches out at Eddy street commons for a CrossFit section of the St Joseph County Heart Walk! Come out and do a workout with Caitlin and Chad! Inov8 Demo: The afternoon of 9/22 we should have a Inov8 Shoe Demo guy coming out! You can try on some shoes and check them out. More specifics as it gets closer![/accordion_item][accordion_item title="What is this CrossFit Open Notes stuff?!"]What is this CrossFit Open Notes stuff?! October marks pre-season for the CrossFit open. What is the crossfit open? Click here I will start increasing the amount of volume and standards for those of you who would like to compete in the open. I will also start throwing in extra practice work for CFO people under a different tab. This work will be possible to get done within the hour time frame, and perhaps within 10 minutes after a wod if the open gym schedule allows it. If you intend on coming in during an off time to do a bunch of open gym stuff this year, be sure to keep to the open gym rules.[/accordion_item][accordion_item title="Monday 9.21.15 "]Monday 9.21.15 A. 7RM Bench, once you have reached the bottom on the bench have a partner count for you 2 seconds, then drive up. ***While warming up for your Bench Press sets, accumulate 3x12 Scarecrows  B. 5 Rounds 1 min to perform 12(6Rt/6Lt) Single Arm Kettlebell Front Rack Reverse Lunge 1 min to perform 10 Plyo Push Ups (single plate moving laterally with one hand on a plate) 1 min to perform 100yd Shuttle (10yd.20yd.30yd)  

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***NOTE FOR CROSSFIT OPEN COMPETITORS Don't "game" this workout. Go as heavy and as fast as you can for the repetitions.

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Notes: Start super duper light for the scarecrows, perhaps even hit some bodyweight first. We have been noticing some sketchy shoulder positions and posture lately so you will be seeing some shoulder prehab work in the programming until shoulder morale improves. This is your KB Front Rack Position For the push ups, I'd rather see you planked out on the crossbar performing plyo push ups than on your knees. Just...watch your aim. remember...if you don't know how to spot - don't do it. If you think you may need a spot. Ask for one. (nsfw) [/accordion_item][accordion_item title="Tuesday 9.22.15"]Tuesday 9.22.15 A. Warm Up Power Monkey Foam Roller/Stretch Series  B. Kipping Pull Up Work C. 3 Rounds 1 min Hang Power Clean+ Shoulder to Overhead 95/65 1 min Burpees

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***NOTES FOR CROSSFIT OPEN COMPETITORS These are bar facing burpees for you Once the workout is finished. Row 100m afterwards for every time you dropped the bar during the minute with the exception of the last time you have to drop it to transition. So if I drop it 2 times to break sets for each round, you owe a 600m row IMMEDIATELY AFTER the workout.

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For the kipping work, the series will look something like this. Positional Work: Hollow Rock, Supermans Kip work on a Box Hanging From the Bar Kip Top Down work on Box Top Down work from the Hang Kipping Pull Ups[/accordion_item][accordion_item title="Wednesday 9.23.15 "]Wednesday 9.23.15 A. 3 Rounds Max L-Sit Hold Top of the Pull Up Hold Wall Facing Handstand Hold B. 20 Minute AMRAP 10 Cal Row 20 Step Ups 30 Double Unders 200 Run

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***NOTES FOR CROSSFIT OPEN COMPETITORS Try to track your split times on rounds, I want you to push it the entire workout and see if you can keep your split times within 10% of your first time. For instance, if it took you 3:00 for the first round, I don't want to see it extend past 3:18, if you have to gun it toward the back end of the workout, and you cut your time by a significant amount (say more than 25%) you probably didn't set your past fast enough to begin with. Watch your rower pace to get a good idea of whats a maintainable pace for you. For the doubles, try to keep them unbroken.

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For the Iso progressions L- Sit Progression Box KneeTuck -> Parallette Knee Tuck -> Box L-Sit -> Parallette L-Sit -> Varying Degrees of L-Sit Pull Up Hold Progression Black Band -> Green Band -> Blue Band -> Red Band -> Pull Up Hold -> Weighted Pull Up Hold Wall Facing Handstand Hold Progression Toes on 30" Box -> Wall Facing -> Wall Facing Pull 1 Foot off the Wall -> Free Standing[/accordion_item][accordion_item title="Thursday 9.24.15 "]Thursday 9.24.15 A. 5RM Squat, once you have reached the bottom on the squat have a partner count for you 2 seconds, then drive up. ***While warming up for your Squat sets, accumulate 3x12 Scarecrows  B. 5 Rounds 1 Power Snatch 1 Box Jump 30"/24" 1 Power Snatch 3 Box Jump 30"/24" 1 Power Snatch 5 Box Jump 30"/24"

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***CROSSFIT OPEN COMPETITORS Keep the technique clean, the last rep should look like the first. If flexibility allows, perform a full snatch. Don't kill yourself on the box jumps - this goes for everyone. Just...choose an intelligent height.

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Start super duper light for the scarecrows, perhaps even hit some bodyweight first. We have been noticing some sketchy shoulder positions and posture lately so you will be seeing some shoulder prehab work in the programming until shoulder morale improves. For the Snatches, they are as heavy as possible. [/accordion_item][accordion_item title="Friday 9.25.15 "]Friday 9.25.15 A. 8 Rounds Every 3 minutes 1 Snatch Push Press + 1 Snatch Power Jerk 5 Chest to Bar Pull Ups **complete both within the 3 minute mark B. EMO Tabata Diane Alternating Deadlift 225/150 Handstand Push Ups

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***CROSSFIT OPEN COMPETITORS Try to keep to the CFO HSPU standards. We will provide a rough guideline as to where you should be, and the coach will yell at you if they see something sketchy. Have the balls to no rep yourself - and to keep cool if you have to do it.

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*** Progression is Push Ups -> Feet on Box -> Handstand Push Ups - We have the right to pull you off of your scaling mid workout if we don't like it.[/accordion_item][accordion_item title="Saturday 9.26.15"]Saturday 9.26.15 Teams of 4 with a 30 minute cap 250 Ball Slams 40/30 250 Kettlebell Swings 55/35 250 Double Unders 250 Overhead Squats 95/65   Break the work up however you want

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  ***CROSSFIT OPEN COMPETITORS You have plenty of time to rest, we will pair you up with others that want to compete, so hit BIG SETS for today, this is a good time to see what you are capable of with going unbroken and fast. communicate and keep the transition times tight I shouldn't have to say this, but the KBS are american.

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  Notes: If you don't have the prerequisite mobility for overhead squatting...don't do it. Front Squat, and work on your mobility until you are healthy enough to do it.[/accordion_item][accordion_item title="Sunday 9.27.15"]Sunday 9.27.15 12 Minute Amrap 30 Power Cleans 115/85 40 Calorie Row 50 Wall Balls 20/14

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***NOTES FOR CROSSFIT OPEN COMPETITORS there will be two scores.

1. Your total repetitions performed
2. Your time after the 40 Calorie row

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