9am- The Hammer is in the House! Come getSOREBUILT with Hannah! Bring your best friend, its always free on Saturdays.

Buy in: Rowling 5 frames.  8 reps- cat/cow (happy now), side-lying bridges, toes to bar, ghd or ab-mat sit-ups, hip thrusts,back extensions. Mobilize.

Deadlift 5x5 Progressive loading

then, CrossFit Open Workout 14.3 (copied and pasted from games.crossfit.com):

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Step-ups are fine in-lieu of jumping.

Buy in:5 reps unloaded barbell complex- RDL, hang power clean, push press, back squat, strict press, good morning. Mobilize.

Power clean: 7 heavy singles.

In 10 minutes get as far as possible:

15 reps power clean 53/ 95

15 reps power clean 63/135

15 reps power clean 73/185

15 reps power clean 83/205

15 reps power clean 93/ 225

Buy in: Run 400 meters. Tabata downdog progression. Mobilize. If you need to scale, work out your movement adaptations with a trainer. 

In 12 minutes: Run 1 mile. With the time remaining complete as many rounds of Mary as possible.           Mary is 5 Handstand push-ups, 10 pistols (alternating), 15 pull-ups.

Then immediately proceed to the following in 8 minutes: Run 800 meters. With the time remaining, complete as many rounds as possible of: 30 double unders 15 sit-ups 

Then immediately proceed to the following in 4 minutes: Run 400 meters. With the time remaining, complete as many burpees as possible. 

The clock will run continuously. This is a 24 minute workout. 

Buy in: 3 rounds of 5 pullups, 10 pushups, 15 air squats. Mobilize- wrists, triceps, quads, calves. Progressively load your barbell to prepare for the workout.

CrossFitter's Choice-

Fran

21-15-9

Thrusters (65/95)

Pullups

or 

Amanda

9-7-5

Muscle-up (ring)

Snatch (full squat) 95/135