Friday 3/9/18 (Open 18.3)

Warm Up / Mobility: 2 Rounds

25 Single Unders + 5 OHS (PVC or empty Bar) + 25 Single Unders + 5 Pullups + 15 Double Unders + 10 Dmbl Snatches + 15 Double Unders + 5 Chest to Bar Pullups

Strength:  Off

WOD

Workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats (115/80)
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches (50/35)
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

 

Scaled: (Ages 16-54)

Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches

Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches

Extra Credit - Off

CrossFit Heights