Every 45 seconds for 9 minutes
1 snatch at 60-70%. Pause in catch for 2 seconds. 5 burpees for any missed reps.
20 Minute Choose your own EMOM
Pick 4-5 movements you want to work on. Avoid pulling, midline flexion, and grip intensive movements.
For any athletes signed up for the Open who cannot attend Saturday Showdown, we will run a heat of 18.1 during the 20 minute EMOM. You will need to recruit a friend to judge you!
CrossFit Open 18.1
20 minute AMRAP
8 Toes to bar
10 Single arm dumbbell hang power clean and Jerk (50/35 lbs)
14/12 calorie row