WOD

4 Rounds for time of:
40/30 Calories, Bike
30 Second L-sit
20m Dumbbell Lunge, 50's/35's
10 Ring Dips, strict

Or, as a 2-person team…
4 Rounds for time of:
80/60 Calories, Bike
60 Second L-sit
40m Dumbbell Lunge, 50's/35's
20 Ring Dips, strict

*Only 1 person working at a time.
 

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

3 Intervals, each for time of:
12 Hang Power Snatch, 115/75
15 Pull-ups
400m run

*Rest as needed between intervals

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

Clean & Jerk
2-2-2-2-2-2-2

*3 second pause at the bottom of the jerk.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

REST DAY!

Get out of the gym.

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

CF Games Open Workout 18.2

For time, 1-2-3-4-5-6-7-8-9-10 reps of:
Dumbbell Squats, 50's/35's
Burpee, bar-facing

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, stretching and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".