Warmup

Dynamic Athletic Movement

Open Competitors

3 Sets
30 Second Kettlebell Pry Squat
5 Air Squats
5 Down dog Push-ups

Roll and and stretch triceps and lats, work on high elbows in front rack position

Practice light thrusters

Everyone else

3 Sets
5 Pull-ups
10 Goblet Squats
5 Down dog Push-ups
10 Kettlebell Swings

Conditioning

CF Open workout 14.5

Open Rx Competitors

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

If you are Masters or Scaled, check the CrossFit Games Open Workout page for details about modifications to exercises or weight changes.

Everyone else

18-15-12-9-6
Kettlebell Thrusters
Burpees