45 Double-unders (60 singles)
7 Deadlifts
7 Back Squats
A) 185/135 B)155/105 C) 135/95
15 Min AMRAP
45 Double-unders (60 singles) 7 Deadlifts 7 Back Squats A) 185/135 B)155/105 C) 135/95
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Metcon (For Time)
21-15-9-9-15-21 Shoulder-2-Overhead (115/85) Chest-2-Bar Pullups Lateral Burpees over Bar *S2O=front rack to overhead in any method you choose CF Games Open Workout 18.1
20 Minute AMRAP of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14/12 calorie Row (14-men / 12-women) Men use 50-lb. dumbbell Women use 35-lb. dumbbell If you are unsure about any of the movements, follow this link: https://games.crossfit.com/workouts/open/2018#movementStandards 17 Min AMRAP
200 Meter Row 10 Toes-2-Bar 10 Wall Balls (20/14) 10 Snatches (95/65) Metcon (4 Rounds for reps)
Round 1: 5 Min Amrap 10 Deadlifts 15 HR Push ups -Rest 1 Min- Round 2: 5 Min Amrap 10 Cal Bike 30 Double Unders -Rest 1 Min- Round 3: 5 Min Amrap 10 Push Press 15 Abmat Situps -Rest 1 Min- Round 4: 5 Min Amrap 10 Slam Balls 50/30 15 Lunges *Barbell weight: 95/65 2 Rounds For Time:
2 Bar Muscle Ups or 8 Pull ups 5 Hang Squat Cleans 155/135 2 Bar Muscle Ups or 8 Pull ups 10 Hang Squat Cleans 135/95 2 Bar Muscle Ups or 8 Pull ups 15 Hang Squat Cleans 95/65 2 Bar Muscle Ups or 8 Pull ups 20 Hang Squat Cleans 75/55 * 25 Min cap ** 1 bar.. load and unload weight as you go. Metcon (For Time:)
30 Burpees to 6 inch Target 30 Box Jumps (24/20) 30 KB Swings (70/53) 60 Alternating DB Snatches 50/35 30 KB Swings 30 Box Jumps 30 Burpees to 6 inch Target President's Day Hero WOD "Holleyman"
30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225# In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004. To learn more about Holleyman click here. 20 Min AMRAP 4 Pull-Ups 14 Power Cleans (115/85) 18 Abmat Situps (or 12 GHDs) 200 meter run or row |
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