The Crossfit Open is right around the corner! If you haven't already signed up for the most fun Crossfit event of the year, get on it! You guys have been working hard all year and it's time to show off your stuff to see how you've improved since last year. Make sure to put Crossfit Bayonne as your team of choice!

Warm-Up
The Mike Sielski Warm-Up
3 Rounds
10 Push Ups
30 Second Plank
then...
4 Minute AMRAP w/ medium KB
8 SDLHP
8 Front Squat

Skill
3xME Ring Dip/Push-Up

Conditioning
"Lurong Living Challenge week 3"
Complete at Many Reps as Possible in 7 Minutes:
Opens
5 Front Squats (155/105)
7 Bar Facing Burpees
Rest 3 Minutes
7 minutes
Ball Slam
Deadlift (155/105)

Strength
Rep Max Bench Press
2x8 80% of 3RM