CFW OPEN 18.2

 

1) SKILL

Skipping: Single-unders, Double-unders, Triple-unders …

2) WOD
CFW OPEN 18.2
AMRAP 15
-Rx-
50 Double-unders
15 Sumo Deadlift High Pulls (95/65)
50 Double-unders
15 Thrusters (95/65)
50 Double-Unders
15 Bar Facing Burpees

-Scaled-
100 Single-unders
15 Sumo Deadlift High Pulls (75/55)
100 Single-unders
15 Thrusters (75/55)
100 Single-unders
15 Bar Facing Burpees

-Standards (Rx/Scaled)-

Sumo Deadlift High Pull: The bar starts on the ground and finishes with the bar above your sternum with your hips and knees fully locked out before starting the next rep.

Thrusters: The movement starts with a front squat with your hip crease below parallel and finishes with the barbell overhead. Hips, knees and elbows must be fully locked out at the top of the thruster. The rep is complete once the bar is locked out over top of your shoulders.

Bar Facing Burpees: The movement starts with a burpee completed facing your bar and a two-foot take off over the bar for the rep to count.

Please review these standards before attempting the workout

2) AP

Run – 5 Rounds – 20 sec easy pace 40 sec fast pace

 

Submit your CFW OPEN 18.2 score by clicking here

 

 

%d bloggers like this: