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

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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