WODs

Reminder: The morning and afternoon sessions will operate as a continuous 2 hour block to facilitate the running of 18.3. An alternate workout will be available for those who have already done the workout.

CrossFit Open 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Or

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

*7:00am brief – please be on time. Lots of strategy stuff for this one!

CrossFit Open 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Or

2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

*Please note that there is no Circuit Class today due to Marie being unwell.
*As per last week, the morning and afternoon sessions will operate as a continuous 2 hour block. Please try to organise a counter to come along at the same time as you.
*An alternate workout will be provided for those that have done 18.2 already.

Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squats
Bar-facing burpees

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

*Please note that we expect today’s session to progress through much faster than last week’s due to larger heats and a shorter workout. Please be sure to watch the attached video.

Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell Squats
Bar-facing burpees

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a