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Friday August 21st

20
Aug

Friday August 21st

Crossfit Open Wod 18.1

Some of you like open.. some don’t. Either way the open wods are great workouts and many of you have done this one. Time to retest your fitness!

We have 9 rowers. If you want to do this wod exactly as written we might have to run 2 heats. Work with each other. If you are person that likes to get in the gym and get going, then go in the first group. If you like to warm up, go in the second group. If you want to use a bike.. .use a bike. Ideally would like to run the whole class at once so if a bike or rower doesnt matter to you, take a bike.

*work on the weaknesses with the extra time in class.
-Double unders
-Strict pull ups
-Muscle up progressions from the low rings
-running
-handstand holds, push ups, walks


Why just a wod for class? To test progress! Warming up and hitting a workout as hard as you can will produce positive results. This is a great test of overall fitness and progress. Working on toes to bar still? do knee raises and keep intensity up. Did you do toes to bar in the open? maybe you were just learning them? get more rounds then. Did you do this scaled in the open? Go “rx” now, that shows progress!

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks (50/35 5 one arm then 5 the other arm)
14-cal. row

Scaling and full standards found at this link

https://games-assets.crossfit.com/18_1_workout11_asldkfjhaks13475JDUTEdjfha.pdf

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