CrossFit9 – Special Events

Strength

Back Rack Reverse Lunge (10-8-8-6-6)

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

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

Push-ups – Accessory

Push-ups – Eccentrics (Checkmark)

3 x 3 x 3 sec negative

Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep