CrossFit Open Workout 18.3

#204Open theme: Ultra-Casual Friday—bathrobes, jammies and sleepwear. Points awarded for participation!

2 rounds of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes

Friday Night Schedule:

5 p.m. – Gym opens

5:25 p.m. – Workout briefing

5:40 – Warm-up starts

6-6:15 – Heats begin

Additional #204Open Scoring Opps: 

1 point for posting an 18.3 photo to Instagram with the #204open hashtag between Friday and Monday—you must use the hashtag so we can find the post and give you credit!

3 points for writing a Facebook or Google review of CrossFit 204 (only one review per person on each platform; thanks to those who posted to Facebook last week!).

3 points for posting a Bright Spot in the 204 Lifestyle nutrition group on Friday.

6 points for writing your story to share on our site. See this page for examples. Email to

10 points for helping a friend or family member book a No-Sweat Intro with us! They can do so here: No Sweat Intro.


Mike Warkentin is the owner of CrossFit 204.


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