LAST ONE BEFORE WE TAKE ON 18.1!

*** On Saturday, 2/24/18, we will be running 30 minute heats for 18.1. Heats will start at 8:00 AM and run until 12:00 PM. If we happen to run out of slots, we will add another heat at 12:30 PM. All must reserve a spot on ZenPlanner as we will have 5 lanes during each heat. You do not need to be participating in the CrossFit Open or the CFM In-House Open to reserve a spot. The spots are open and meant for everyone to reserve a spot in class. Please arrive 10-15 minutes early to warm up as there will be no class warm up. A warm up will be written on the dry erase board in the turf room for you to follow. Looking forward to a great turn out! ***

A) WOD Prep:

Partner up and Grab a medball, barbell, and jump rope and complete:

AMRAP 8:

20 Single Unders
8 Wall Ball Shots (20/14)
6 Deadlifts (working up to Metcon weight)
4 Lateral Burpees Over Bar

B) WOD:

For time with a Partner - OR - by yourself (cutting reps in 1/2): (35:00 Cap)

Buy in:

200 Double Unders (S = DU Attempts, Single Unders)
- Then -
100 Wall Ball Shots (20/14)
100 Deadlifts (Rx = 185/125, S = 155/105, 135/95, 115/75)
100 Lateral Burpees Over Bar
100 Wall Ball Shots

Cash-out:
200 Double Unders

* If done with a partner, one person works at a time. Split as needed.

Rx+ = 225/155

C) Extra Credit:

Banded Complex with a light band all done UB:

50 Banded Facepull aparts
50 Banded Pulldowns
50 Banded Pull-aparts