Strength EMOM 15 Min
3 Thrusters from the floor
*Chose a starting weight- Don't increase until after the 5th Round- Record HEAVIEST Lift Metcon (Time) For Time:
400m Run
70 KB Swings #53/35
400m Run
18 minute AMRAP
12 Wall Balls 20/14
9 Deadlifts 185/125
6 Box Jumps 24/20
*while Partner A is working on the AMRAP Partner B will complete 200m Farmer Carry 53/35
Metcon Crossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps) Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Metcon (AMRAP - Rounds and Reps) 7 Min AMRAP
20/15 Cal Row
12 Push Ups
6 Front Squats #135/95 2 Min Rest 7 Min AMRAP
50m Sprint
12 Ball Slams #35/25
6 Power Cleans #135/95
Remember there will be NO Class @ 6pm on 2/19 for Presidents’ Day! This is the only change to the schedule! Strength
Back Squat (4x7 (stay at the same weight acros all sets) )
Metcon (Time)
30-20-10
Deadlift #185/125
Box Jump Overs 24/20
Cap 15 min