Friday Night Lights……The Final Showdown For 18.5!
Join us for the only way to close out the open! There’s really nothing like having your Crossfit community cheering you on through a tough WOD and then watching your friends crush it as well. You don’t want to miss out!
- Heats will run from 4-8PM.
- All athletes from any box are welcome to join. Please pass along the invite to your fit friends 🙂
- Register for your heat time here
- All regularly scheduled night classes will be cancelled. You’re welcome to sign up for a heat time even if you’re not participating in the open.
- We will have a suggested warm up and area for you to get ready to tackle 18.5!!
Warm Up
6 min AMRAP
50’ Bear Crawl
20 Hollow Rocks
50’ Burpee Broad Jump
10 V-Ups
Strength
EMOM18
Snatch Work
Minute 1- 2 Pos- High Hang + Mid Hang
Minute 2- 3 Snatch Pulls @95%
Minute 3- Rest
*Coaches Tip* – Work on driving through your entire foot and hitting your positions in the Snatch Pull.
WOD
10 Minute AMRAP
10 Power Snatches (95,65)
10 Box Jumps (27,24)
Level 2- (75,55)(24/20)
Level 1- (55,35)(20/12) or step ups
*Coaches Tip* – You should be able to complete the power snatches in 1 quick set the first few rounds.
Extra Work
EMOM15
1. Back Squat- 3 Reps @80%
2. Max UB Muscle-ups
3. Rest
Report weight and highest and lowest reps. Complete Strict if you predict your total to be over 40