Saturday, March 24th

Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters (100/65)
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

*Bonus Class WOD*

12:00 AMRAP of:

12 Calorie Row

12 Pushups

12 V Ups

*Judging for 18.5 will take place today during the 9:00 & 10:00am classes as well as from 11:00-12:00.

Friday, March 23rd

Back Squat 4-4-4-4 to a 4RM

Glute Ham Raise 4-4-4-4

then,

4 Rounds for time of:

15-Goblet Squats (53/35)

15-Box Jumps (24/20″)

100Ft Bear Crawl

 

*CrossFit Open WOD 18.5 will be tomorrow’s class wod. ¬†Judging will take place from 9:00-12:00.