2018 Open Cycle Week 1 Day 4

Warm-up
Warm-up
3 Rounds:
Bike 10 Calories
6 Toes to Bar
6 Single Arm Hang Clean to Overhead (3 each arm)

The warm up should be done about 70-80% pace. Rest as long as it takes to get your heart rate down and ready for the open workout.

Metcon
Crossfit Games Open 18.1 (Ages 16-54)
Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row

Crossfit Games Open 18.1 Scaled (Ages 16-54)
Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row

Cool Down
Metcon
Post WOD Flush, 20 minutes on Bike or Rower at conversational pace
Metcon
ROMWOD