CrossFit – Fri, Jan 13
Warm-Up
<p>AMRAP X 6<br />8 Goblet Squats w/ 1 sec Pause<br />8 Up-Downs over DB<br />8 Groiners</p>
Weightlifting
Back Pause Squat (Weight)
<p>Pause Back Squat (2 sec pause)<br />2×2<br />2×1</p>
Metcon
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
Cooldown
<p><span id="docs-internal-guid-e5537e1b-7fff-2a9e-c681-d412b40f2b8e">1:00 Barbell Quad Smash/Side</span></p>