OPEN WORKOUT 18.1

*** 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! ***

WORKOUT 18.1

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar

10 Dumbbell Hang Clean & Jerks 

14/12 Calorie Row

VARIATIONS

Rx’d: (Ages 16-54)

Men use 50# DB

Women use 35# DB

Scaled: (Ages 16-54)

Men perform Hanging Knee-raises & use a 35# DB

Women perform Hanging Knee-raises & use a 20# DB

Teenagers 14-15:

Boys use 35# DB

Girls use 20# DB

Scaled Teenagers 14-15:

Boys perform Hanging Knee-Raises & use a 20# DB

Girls perform Hanging Knee-Raises & use a 10# DB

Masters 55+:

Men use 35# DB

Women use 20# DB

Scaled Masters 55+:

Men perform Sit-ups & use a 20# DB

Women perform Sit-ups & use a 10# DB