Warm Up 50 (No Measure)
3 RNFT:
5 KB Sling Shots (each way)
5 KB Swings
5 KB Push Press (per/side)
5 KB Goblet Squat
+
6 Jefferson Curls
12 Shoulder Extension w/ PVC
CrossFit Open 18.5 (AMRAP – Reps)
7-min. AMRAP:
3-6-9-12-15-18-21-etc. of:
Thrusters 100/65lb
Chest-to-bar pull-ups
Increase reps by 3 each round until time runs out.
Scale 1:
Pullups
65/45lb Thrusters
Scale 2:
Banded or jumping pullups
55/35lb Thrusters
Metcon (Time)
Rest 7 minutes following 18.5, then:
1 mile run
2 min accumulated plank
Scale 1:
800m run
1:30 plank
Scale 2:
600m run
1 min plank