4 Toes to bar/kipping knee raises, then using light weight:
10 Hang clean & jerks/presses left arm
10 Hang clean & jerks/presses right arm
Then, do the following at comfortable pace – be sure to time yourself. Use your workout weight as well:
8 TTB/kipping knee raises
5 Hang clean & jerks/presses one arm
5 Hang clean & jerks/presses
Row 14/12 calories
Use the time it took to com[lete the above to determine your goal rounds/reps for 20 minutes. Sign up for a heat time and find a judge. Get ready to go!!!
WOD
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).
Skill/Strength
Sumo Deadlift High Pull (Technique work using KBs, 10 min)
WOD
Metcon (No Measure)
5-7 rounds of:
10 Quick feet
10 SDHPs using KBs
10 Box jumps
*All reps should be unbroken, so scale reps as needed. One group goes though a round while second group rests, then switch. Make sure each round is all out effort, so rest extra as needed.
*Perform 1 muscle up the first round, 2 MUs the second round, 3 MUs the third round, etc. Continue adding 1 MU each round until time expires. Sub assisted MUs, MU progressions, or 2 pull-ups for each MU.