18.F*CK

CrossFit Reality – CrossFit

Warm-up

Luc Léger Test (AMRAP – Rounds and Reps)

20m Shuttle Run With Increase Speed

Score is Total Rounds Plus Landings in the Last Round

Metcon

18.F*CK (3 Rounds for reps)

AMRAP 8

15 Box Jumps (24/20)

12 Push Press (115/75)

9 Toes 2 Bar

Rest 4 Minutes

AMRAP 6

30 Double Unders

15 Power Snatch (75/55)

Rest 4 Minutes

AMRAP 4

15 Thruster (45/35)

15 Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Etc.