Alisha Carden and Jacob Scott will be warming the Skull Thrones for the next 12 months as winners of the 2020 CFN CrossFit Open! These 2 athletes have performed amazingly across 5 intense weeks of competition, and while not winning every workout, they have demonstrated consistent strength, stamina and skills to stay on top of the points table. Well done guys, Hard Work does indeed pay off!

Gymnastics 
Choose 1 Movement to work on 5 minutes (HSPU, Pull up, Muscle Up)
Then,
EMOM 10:
ODD Minutes: 30s of Skill Work
EVEN Minutes: 10 Hollow Rocks + 30 Single Unders

WOD

” Pieces of Eight ”

AMRAP 8:
5 Bar Facing Burpees
10 Hang Power Snatch (35, 25)
15 Overhead Squat

Rest 2:00

AMRAP 8:
5 Bar Facing Burpees
10 T2B
15 SDHP

L3: (30, 20)
L2: (25, 15) (Hanging Knee Raises)
L1: (20, 10) (Reverse Crunches)