Oly Work

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