2018 Open Cycle Week 2 Day 4

Warm-up
Warm-up
Bike 5:00
Warm up to 75% Squat Clean

3 Rounds:
6 Dumbbell Squats
6 Bar Facing Burpees
After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable place. Just don’t let yourself get cold or tight

Metcon
Crossfit Games Open 18.2 (Ages 16-54)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees

-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 Scaled (Ages 16-54)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)

-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions)
Use the remaining time from 18.2 to accomplish a 1RM clean

Extra work
Overhead Squat (5 x 3 @ 80%)
Metcon
For Time:
30 Shuttle Runs (50′)
15 Muscle Ups
20 Shuttle Runs
10 Muscle Ups
10 Shuttle Runs
5 Muscle Ups