Strength
Power Snatch + Overhead Squat 10x4
CYCLING (SNATCH)
Every 1:00 (10:00)
2 Touch-and-Go Power Snatch + 2 Overhead Squat @ RPE 6–7
WOD
"Constantly Varied"
For Time:
25x50ft Shuttle Runs
50 Wall Balls 20#/14#
50 V-Ups
50 Wall Balls 20#/14#
25x50ft Shuttle Runs
WOD
"Malcolm in the Middle"
Teams of 2
4 Rounds For Time:
50/40 Calorie Air Bike, shared
25 Strict Pull Ups
50 Bench Press 135#/85#
Strength
Shoulder Press 4x5
Every 2:00 × 4 sets
5 Shoulder Press @ 62%
WOD
"Open 18.4/20.3"
21-15-9
Deadlifts 225#/155#
Handstand Push Ups
-into-
21-15-9
Deadlifts 315#/205#
50ft Handstand Walk (Scale 4 Wall Walks) after each set of Deadlifts
(Score by reps completed at 9 minute time cap. If finished, note time of completion)
For full movement standards and scaling options, go to: https://games-assets.crossfit.com/Workout18_4_12-shdnuehqASQbdsuE32w.pdf
Strength
Back Squat 5x4
Every 2:30 × 5 sets
4 Back Squats @ 65%
WOD
"The Brady Bunch"
For Time:
150 Air Squats
*Every minute on the minute (Including 0:00) perform 10/8 Calorie Row"
