18.1 AMRAP 20 min: 8 TTB 10 DB Clean and Jerk (single arm, 5 on each side) 22.5kg/15kg 14/12 cal row Alternate WOD for people who have already done 18.1 or are new to CF is: AMRAP 20 min: 8 Sit ups 10 Kettlebell swings 24kg/16kg 12 Ball Slams 15kg/12kg
18.1 AMRAP in 20 min: 8 Toes to bar 10 Hang clean and Jerk 22.5kg/15kg 14/12 Cal Row Scaling options: Toes to bar - Hanging knee raises HPC&J - 15kg/10kg
Turkish get ups 3-3-3 4 x: 10 Ball Slams 15kg/12kg 500m Row Rest as needed between efforts Score is your time to complete the 500m row – must complete 10 ball slams unbroken and must transition straight from ball slams to row.
AMRAP in 5 min: 10 box jumps 24”/20” 5 Power snatch 35kg/25kg Rest 2 min AMRAP in 5 min: 6 Power Cleans 50kg/35kg 3 Bar Muscle Ups Finisher:400m Farmer’s Carry 2 x KB 24kg/16kg
In Teams of 2: 5 RFT: 200m run (with deadball – 9kg/6kg) – run together sharing the load 50 KB swings 24kg/16kg (25 each, accumulated) 20 pull ups (10 each, accumulated) Hand stand skill practice – handstand holds, kick up to handstand, handstand walking