The Open has officially begun and we’re super excited! For tomorrow evening’s classes, we’ll be running things a little different than usual. To accommodate for the Open, were going to invite anyone to come down from 4:30 – 7:30 pm, and do the open workout anytime during that time block. Instead of running a 430/530/630 class, you’ll be able to come in during that time, do a basic warm up and mobility session (which we’ll have posted), and perform your workout when you are ready. We are going to create heats as the evening goes on, and we’ll have judges available to score your workout for you!
If you are not part of the open then don’t worry, you can still show up as usual and get your workout in!
If you can’t make it to that evening session and are registered for the open, you are still able to come to a class throughout the day and complete it then, just be patient as of course there will be a class running at the same time.
See you all tomorrow, Good luck!
800m row OR 40cal bike, then
2 Rounds, 10 each
Scap pull ups
1- Lat smash 4:00
2- Ball tack & floss 4:00
“CrossFit Open 18.1”
Complete as many rounds as possible
in 20 minutes of:
10 dumbbell hang clean and jerks
14 / 12-cal. row
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell
Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell
*If you are not participating in the Open, You may opt to do this workout as a Partner WOD. Standard will be to Alternate with your partner after every movement*