3-9-18 Open Workout 18.3

8
Mar

3-9-18 Open Workout 18.3

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Then….

10 Leg Swings (F/B and S/S)

10 Tempo Air Squats

10 Active Spidermans

10 Down Dog to Pigeon

10 Russian Baby Makers

10 Scap Push-ups

10 Scap Pull-ups

10 Kip Swings

Metcon

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