Saturday 3/24/18

Saturday 3/24/18

BBQ TODAY!!

Come get scored for 18.5 and stick around for some food & drinks.

Warmup
Run to Sessions
Hip Mobility
Downdog Push-ups

Conditioning

CrossFit Open Workout 18.5

Rx Competitors

7 Minutes AMRAP
3/3, 6/6, 9/9, 12/12…

Thrusters
Chest to Bar Pull-ups

Men use 100-lb. barbell
Women use 65-lb.barbell

Masters Competitors

7 Minutes AMRAP
3/3, 6/6, 9/9, 12/12…

Thrusters
Chin over Bar Pull-ups

Men use 65-lb. barbell
Women use 45-lb.barbell

Scaled Competitors

7 Minutes AMRAP
3/3, 6/6, 9/9, 12/12…

Thrusters
JUMPING Chin over Bar Pull-ups

Men use 65-lb. barbell
Women use 45-lb.barbell

Recommended Open Gym Workout

(30 minute time limit)

3x AFAP:
20 Toes to Bar
30 Burpee Box Jump Overs 24″/20″
50 KB swings
100 Double Unders

Then,
1RM Clean and Jerk (must be completed before the time cap)

L3/4 – 32/24m
Lower levels substitute hang knee tucks for T2B and 160 singles for DUs.