E: Muscial Medicine Ball

T: Rowling


E: Knee raises/toes to bar


E: CrossFit Open Workout 18.1 (Modified)

Complete as many rounds as possible in 10 minutes of:

8 hanging knee raises

10 ball slams

12 pulls on the rower

T: 20:00 AMRAP

In teams of 2, working 1 at a time perform:

200 Singles/100 Double Unders (Alternate Each Round, If Possible)

30 Partner Wall Ball/30 Partner Slams

* Alternate movements each round and pass the ball off after each rep on all rounds

100m round of Rowling on the Rower

* Goal is to stop right at 100m using full strokes to do so with a burpee penalty for each meter you’re over/under 100m

With time left at the end of class:

–Work on a skill that YOU need to work on OR stretch!



Kids’ Choice

Megan Kestel

Written by: Megan Kestel

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