180223 - FYF - CROSSFIT OPEN 18.1 (Friday Night Lights)

1) For everyone that wants to do the Open workout in class, that is the WOD for today! 
2) For everyone that is coming to Friday Night Lights, there is a great prep workout for you too!

1) WOD - AMRAP 20: 
Rx
8 Toes to Bar
10 DB Clean to Overhead 50/35
14/12 Calorie Row

Scaled
8 Hanging Knee Raises
10 Db Clean to Overhead 35/20
14/12 Calorie Row

2) Friday Night Light Prep
5 min. row/bike/ski/run
3 Rounds
6 Bar Kips
6 Light DB Cleans
6 Light DB Push Press
5 min row/bike/ski/run