Today's Workout:
A. Three rounds @ 80-85% effort of:
10-12 Dumbbell Overhead Walking Lunges
40-50 Double-Unders
3-5 Muscle-Ups

For each of these movements, work on movement efficiency – make these as effortless as possible.

B. Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 10 reps

Goal is to find the weight that is achievable, but challenging, for 10 reps.

C. For time:
70 Calorie Row
50 Alternating Pistols
30 Hang Power Cleans (135/95 lbs)

Time cap: 16-minutes

Open Workout 18.1:
If you are a registered athlete, please make sure you are signed up on Mindbody for a class (6am, 8:30am or noon) or Friday Night Lights by Thursday at 3:00pm. Heat schedule will go up soon after the 18.1 announcement! If you have a special heat time request, please email me no later than 3:00pm tomorrow (Thursday).

If you completed the judges course, please make sure you email me your certificate of completion (elyse@808crossfit.com). If you can help us judge during classes or Friday Night Lights, please let me know. Thanks!
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