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CF Open 18.1 Make Up or Alternative

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP-20

8 Toes 2 Bar (Hang Knee Raise is Scaled) (Scaled Masters 55+ is situps)

10 Hang Clean and Jerk (50/35 RX) (35/ 20 Scaled) (Scaled Masters 55+, men use 20 and women use 10 lbs)

14/12 Cal Row

Weightlifting

Front Squat

3 x 8 @ 70% 1RM

Russian KB swing

Perform 1 Arm Swings

3 x 10 per side focusing on timing and precision

Metcon (AMRAP – Rounds and Reps)

Alternative WOD for those who completed 18.1 on Saturday but still show up to class to train together!

AMRAP-15

5 Strict Pullups

5 Kettlebell Snatch each arm (53/35)

200 m Run