Skill 5 Rounds 1:00 max effort Row/Bike 1:00 max effort Wall-balls 1:00 max effort Double-Unders 1:00 min rest Metcon 5 Rounds for time.. 5 Reps deadlift(225/155)(275+/185+) 6 Pull-ups(C2B) 7...

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Strength Build to a moderate weight 3 rep tempo deadlift (3131) Metcon 5 rounds for time 200m run 15 Box jump overs(24/20)(30/24) 10 S2O (95/65)(135/95) 5 Burpees Cashout 2:00 side plank, each...

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Metcon 28 Minute amrap Run 400 or row 500 25 ft walking lunge 15 candlesticks 25 ft farmers carry (53/35)(70/53) 5 HSPU 25 ft waiter carry (53/35)(70/53) switch which hand is up at other side of gym Cashout 3:00...

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10 minutes to practice bar muscle-ups, ring muscle ups, chest to bar, jumping C2B. Get those skills/standards dialed in! Metcon 16 Minute amrap 30 AKBS (53/35)(70/53) 20 Wallballs(20/14)(30/20) 10 C2B (6 bar muscle ups) Cashout 15 dragon...

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Strength 3x8 back squat, across Metcon 2 rounds for time 100 double unders 80 Tucks(v-ups) 60 Alt dB snatches(50/35) 40 Burpees 20 Box Jump overs(24/20)(30/24) 10 Pistols Cashout 50 Russian twists, each side

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Strength 5x3 snatches, building Metcon Buy in 3 wall walks Then 21-15-9 OH Squats(95/65)(115/75) C2B Then Cashout 3 wall walks All for time *Reminder, there will be makeup for Open 18.1 at 330pm.

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Join us for another fun Saturday workout-10am @ South Seattle CrossFit.  Reminder, this is not an open makeup class.  That will be Sunday Open gym from 10-1130am.  Thank you for understanding!...

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2/22/2018-CROSSFIT OPEN 18.1

Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14-cal. row-M, 12-cal-F Men use 50-lb. dumbbell, women 35-lb

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