March 9, 2018

March 9, 2018

Metabolic CrossFit – CrossFit

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Warm-up

20 Mins:

4 Rds = 250m Row Rest 30 Sec

Then:

3 Rds

10 DU

5 OHS (with bar or light weight)

10 DU

5 Pull ups and Ring dips if performing MU

10 DU

5 DB Snatches each arm (Light weight)

10 DU

5 Pull ups

Additional time warm up to WOD weight.

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

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