saturday

8 am CrossFit

CrossFit Open 18.1
AMRAP x 20 minutes
8 toes to bar
10 db hang clean and jerk (50/35)*
14/12 cal row
*Athlete must complete 5 reps on one arm and then switch arms for 5 more reps.

9 am CrossFit Basics

3 rounds for time:
15 KB swings (35/53 lb)
20 box jumps (20/24 in)
250-m row​

Intended Stimulus:

• Complete today's workout in 7:00-10:00.
• Perform the kettlebell swings unbroken.
• Expect your lungs to be the limiting factor today.
• Hold back slightly in the first round so you can finish strong.
• Sprint and recover during today's pre-workout session.