012018

8am OLY and Intro

9am Advanced and Endurance

Metcon (Time)
CrossFit Open 18.0

21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell

Men: 50-lb. dumbbell Scaled: 35-lb. dumbbell
Women: 35-lb. dumbbell Scaled : 20-lb. dumbbell

Metcon (Rounds and Reps)
10 Min AMRAP

3-6-9-12-15-18-21....

Over Head Squats (75/55)
Chest to Bar Pull Ups
Dips

10am Community WOD

Metcon (Rounds and Reps)
*Partner WOD

"Hold on Be Strong"
25 Min AMRAP

100 Push Ups
* One person holding the ring row position
80 Wall Balls (25/20)
* One person holding plank
60 Med Ball SU (25/20)
* One person wall squat
40 Hang Power Snatches (95/65)
*One person bar hang

E7MOM - 200m Run