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Friday Night Lights @ 5:30 pm!! No 7 pm class.

 

WOD:

OTM 12 minutes:

2 Deadlifts @65-75%

*Keep the weight light, and focus on position, speed, and power. If you are completing 18.3 for score, this strength work is optional.

 

then

 

CrossFit Open WOD 18.3

2 rounds for time: (14 minute time cap)

100 Double-Unders
20 Overhead Squats (115lbs/80lbs)
100 Double-Unders
12 Ring Muscle-Ups (Scale with Pull-ups)
100 Double-Unders
20 Dumbbell Snatch (50lbs/35lbs)
100 Double-Unders
12 Bar Muscle-Ups(Scale with Pull-ups)

Join us at 5:30 for Friday night lights as we take on CF Open WOD 18.2!

 

Deadlift

Build to a heavy set of 5

*Deadlifts optional if attempting 18.2 for official score.

 

then

 

CrossFit Open WOD 18.2

12 minutes:

1-2-3-4-5-6-7-8-9-10

Dumbbell squats 50/30 (*50/35 for official score)

Bar facing burpees

*In remaining time, build to a heavy single clean.