Five rounds for time of:
15 Power Clean 60/40kg
Run 400m

A. EMOM x 10:
Hang Power Clean + Power Clean + Hang Clean + Clean
*Maintain the same load across.

B. “18.0”
21-15-9 reps for time of:
Dumbbell Snatch 22.5/15kg
Burpees (over the DB)

Be sure to check out the CrossFit Games website to have your say as to what 18.5 should be. Open 18.5 will then be released at 10am.

Tabata Intervals ( 8 rounds each) of:
Row (calories)
Rest 1 min.
Dips
Rest 1 min.
Box Jump 24/20″
Rest 1 min.
Ring Row (feet elevated)

Five rounds, each for load of:
1 Shoulder Press
3 Push Press
5 Push Jerk
*Aim to increment your weight on each of the five rounds.

Optional:
5 x 50m Heavy Farmers Carry.
*Rest as necessary between efforts.

For time:
Row 1000m
150 Squats
Run 1000m
50 C2B Pull-ups

7:00am brief- please be on time.

WORKOUT 18.4
21 deadlifts (102/70kg)
21 handstand push-ups
15 deadlifts (102/70kg)
15 handstand push-ups
9 deadlifts (102/70kg)
9 handstand push-ups
21 deadlifts (143/93kg)
50-ft. handstand walk
15 deadlifts (143/93kg)
50-ft. handstand walk
9 deadlifts ((143/93kg)
50-ft. handstand walk

Time cap: 9 minutes

Or

Scaled:
WORKOUT 18.4
21 deadlifts (61/43kg)
21 hand release push-ups
15 deadlifts (61/43kg)
15 hand release push-ups
9 deadlifts (61/43kg)
9 hand release push-ups
21 deadlifts (83/61kg)
50-ft. bear crawl
15 deadlifts (83/61kg)
50-ft. bear crawl
9 deadlifts (83/61kg)
50-ft. bear crawl

Time cap: 9 minutes

Please be sure you watch the standards video prior to coming in.

Please note: Late arrivals are becoming common place again. Please be on time for class.

Six rounds:
Min 1. Row 20/16 calories
Min 2. Max UB Kettlebell Swings 24/16kg
Min 3. Rest

A. Deadlift
*Build to a heavy 5.

B. 50-40-30-20-10 reps for time of:
Double-unders
Sit-ups (strict)