The Intramural Open teams have been made! Check your email for your Team Captain and start brainstorming names and ways to win the Spirit Award at Friday Night Lights!

Main – CrossFit


Back Squat (Build to a heavy set of 5)


Metcon (Time)

25 Toes to Bar


50-40-30-20-10 Double Unders

10-10-10-10-10 Burpees


25 Toes to Bar

In other words … cash in with 25 toes to bar, then proceed to your 50 double unders, then 10 burpees, 40 double unders, then 10 burpees, 30, 10 … etc. Once you’re done your last set of burpees, finish with one last set of 25 toes to bar.

It’s rare that I say this … but get your toes up ANY WAY YOU CAN. The Open is coming … do whatever you can.

Time cap if required.


Clean and Jerk (15 Minute EMOM – Start at 70% – Anyway you want. )

Metcon (No Measure)

Row – 8 Rounds of:

90 Seconds HARD

3 Minutes EASY

Goal is maximum effort throughout the 90 seconds, don’t go out too hard and die. Looking for a sustained maximum effort.

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Post a Comment