Alternate. 10 rounds
1. 20/15 cal Row
2. 20/15 Cal bike
3. 12 Burpees
4. Rest.

Find the right number. 45 secs of work max . It's been a while so scale.

3 rounds

• 400m run
• 21 kb swing 24/16kg
• 12 burpee

8 rounds:

• 3 power clean and push jerk 60/40kg
• 5 burpee

Shoulder press 3-3-3-1-1-1

3 rounds of :
5+5 reps of 1 legged deadlift + reverse lunge with 1 DB suitcase carry
rest 1min
5+5 reps of cossack squat + ristiaskellus taakse with 1 DB front carry
rest 1 min

Hang snatch + 2 Squat snatch

Set 1) @65%
Set 2) @70%
Set 3) @75%
Set 4) @77,5%

EMOM 16

1. 8-12 HSPU
2. 6-10 Strict T2B
3. 30m heavy double KB/DB front rack carry
4. 15/12 Cal Row

From floor and below the knee

5-10 Pull-Up (strict) + 5-10 Press,
rest 2-3min between supersets

The 18.0 CrossFit Open Workout is…

21-15-9
Dumbbell snatch
Burpee

Movement standards:
All athletes will only be allowed to switch hands on the way down, once the dumbbell has passed beneath eye level.
Feet must be kept together on the burpees, any stepping will render the workout scaled.

What is 18.zero?