Get signed up for the CrossFit Open and Team Savin Rock Crossfit.
Log into games.crossfit.com.From there click on the Login button.From there register your name, and then register with Savin Rock Crossfit as your affiliate. Get ready to have some fun and make a splash. The open’s are an open source competition for EVERYONE. This event really is about community and spirit and I highly recommend everyone to take part!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
Take 10-12 minutes to work on a GOAT
Sample Goat Movements
All variety of pull-ups
Push ups
Toes to bar
Knees to elbow
Handstand push ups
Double unders
GHD sit ups
Ring dips
Rope climbs
L-sits

Then

FITNESS-
Teams of 2 must complete the following:
20 TGU (55/35)
200 meter farmers carry
20 plank walk outs
200 jump rope singles
*1 works at a time

PERFORMANCE-
Teams of 2 must complete the following:
20 TGU (55/35)
200 meter farmers carry (55/35) *can scale up
20 wall walks
200 double unders
*1 works at a time