A. CrossFit Open workout 18.5:
Complete as many reps as possible in 7 minutes of:
•3 thrusters
•3 chest-to-bar pull-ups
•6 thrusters
•6 chest-to-bar pull-ups
•9 thrusters
•9 chest-to-bar pull-ups
•12 thrusters
•12 chest-to-bar pull-ups
•15 thrusters
•15 chest-to-bar pull-ups
•18 thrusters
•18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Men use 100 lb.
Women use 65 lb.
Scale the barbell weight to about 50% of your max push press or thruster, if the Rx weight is too heavy. Pull-ups can be scaled to jumping chin-over-bar pull-ups.
B. 3 rounds, not for time:
10-25 GHD sit-ups
15-30 GHD hip extensions.