Monday March 19


Open Workout 18.4

Week 4 of the Open is almost in the books!

If you still need to perform the workout or are looking for one more shot at it on Monday, please email Dennis@crossfitgardencity.com and we’ll plan accordingly.

Don’t forget to submit your scores by 8pm tonight at games.crossfit.com or through the CrossFit Games app.

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Workout of the Day

Warmup

Dynamic Stretch

+

2 sets: 
50′ Walking Lunge (unloaded)
10 Burpees
Pullup Progression

+

2 sets: 
25′ KB Front Rack Walking Lunge
Build to workout weight

Training

For time: 
100′ KB Front Rack Walking Lunge (24kg/16kg each hand)
30 Burpees
30 CTB Pullups
100′ KB Front Rack Walking Lunge
30 CTB Pullups
30 Burpees
100′ KB Front Rack Walking Lunge

Post time to comments.

Scaling

CTB Pullups

  • Sub Chin Over Bar Pullups (scale reps accordingly)
  • Sub Band Pullups, Jumping CTB or Ring Rows

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