Tuesday, March 20th, 2018

CrossFit Open Workout 18.4 Predictions from OPEX Coaches
Check out the link below to see how close some of these coaches got to predicting 18.4 and their prediction for 18.5!
https://opexfit.com/blog/crossfit-open-workout-18-4-predictions/

10-9-8-7-6-5-4-3-2-1
Shuttle Runs (30ft = 1 Rep)
Alternating OH Lunge – 2 ct. (35/25#)
-then-
10-9-8-7-6-5-4-3-2-1
Sit Ups
Push Ups (Feet on 45# Plate)

Accessory
2 Rounds:
12 Dumbbell Bench Press
12 Single Arm DB Bent Over Rows (2 seconds down, fast up)

RX
Beth 1413
Sueann 1442
JFruh 1413
GLord 1612
Andy 1525
PDiddy 1155
Cates 1348
Tammi 1403
Josh ?
Scotty 1529
Cory 940
Chase 1506
Carolann 1506
Joe H 1234
Joe M 1025
Kapitan 1138
Zach 1134
Whitelaw 1343
Annie 1618
KGilb 1308
Michael 1750
Steve 1241
Beckham 1250
Joce 1035
Kirk 939
Hamer 1134
Beth 2400

MOD
Allen 1927 (Welcome)
John 1830
Megan 1404
Shawn 1630
Max 1712
Angie 1713
Lianna 1653
Barb 1749
Janet 1632
Erin 1729
Tweedy 1437
Rebecca 1433
Bre 1241
Ginger 1328
Loveland 1340
Kylee 1505
Christine 1449
Chris 1007
Anne 1800
Tonya 1538
Simons 1357
Ren 2112
Tracy 1919
Susie 2140
Michelle A 1721
____________________________________________________________________________
Endurance
AMRAP 9 minutes:
10 Shuttle Runs (30ft = 1 Rep)
10 Alt. OH lunges (35/35# Plate – single count)
10 Sit Ups
10 Push Ups
-rest 2 min-
Repeat 9 Minute AMRAP
*Pick up where you left off

Accessory
2 Rounds:
12 Dumbbell Bench Press
12 Single Arm DB Bent Over Rows (2 seconds down, fast up)

AMcKown 9+17
Riad 10+30
Terra alt
JLord 8+24m
Courtney ? welcome back!
Jen D 7+20
Christy 9+1
Val 7+15
Brad 8+14
Carrie 7+2
Ellie 6+30
John 9+26
Coltt 9+9
Sarah 10+5
Jen R 8
Shannon 2=39
Erika 8+10
Trina 6+5
Robin 7+22
Tiffeny 7+37

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