10 Rounds for time:

10 KBS 53/35

30 DU’s

“Raise The Roof”

5 min AMRAP

40 Push Press (135/95)

AMRAP Squat Cleans (155/105) with remaining time

rest 3 min

5 min AMRAP

40 Back Squats (155/105)

AMRAP Back Squats (225/155)

rest 3 minutes

5 min AMRAP

40 Hang Power Cleans (135/95)

AMRAP Hang Power Cleans+Jerk (155/105)

10 min EMOM

Even 20 Sit Ups

Odd 10 Toes to Bar

5 min EMOM

5 Deadlifts 225/155

10 min EMOM

Even 30 Mountain Climbers

Odd 5 HSPU

“Super-Lube”(teams of 2)

For time:

60 Clean and Jerk (135/95)

60 Burpees Over The Bar

straight into a 1 Mile Team Run

“CrossFit Open WOD 18.5”

Complete as many reps as possible in 7 minutes of:

3 thrusters

3 chest-to-bar pull-ups

6 thrusters

6 chest-to-bar pull-ups

9 thrusters

9 chest-to-bar pull-ups

12 thrusters

12 chest-to-bar pull-ups

15 thrusters

15 chest-to-bar pull-ups

18 thrusters

18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb.
Women use 65 lb.

“CrossFit Open WOD 18.5”

Complete as many reps as possible in 7 minutes of:

3 thrusters

3 chest-to-bar pull-ups

6 thrusters

6 chest-to-bar pull-ups

9 thrusters

9 chest-to-bar pull-ups

12 thrusters

12 chest-to-bar pull-ups

15 thrusters

15 chest-to-bar pull-ups

18 thrusters

18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb.
Women use 65 lb.

“Goat Day”

20 min EMOM

Even: 🐐 1

Odd: 🐐 2

*time to work on those weaknesses! Chose 2 and alternate every min on the min