Prehab

3 sets

8 light goblet squats

10 one arm Russian kB swings

12 banded Y’s & T’s

MetCon

CrossFit Open 18.5

As many reps as possible in 7 minutes:

3 Thrusters (100/65)

3 Chest to bar Pull-ups
6 Thrusters
6 Chest to bar Pull-ups
9 Thrusters
9 Chest to bar Pull-ups
12 Thruster
12 Chest to bar Pull-ups
15 Thrusters
15 Chest to bar Pull-ups
18 Thrusters
18 Chest to bar Pull-ups
21 Thrusters
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Strength

Thruster (from the ground)

Build to a moderate triple in 15 min

Skill Work