Main – CrossFitCoach Led Warmup (No Measure)CrossFit Games Open 15.3 (AMRAP – Reps)14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders
Main – CrossFitCoach Led Warmup (No Measure)20:00 gymnastic workPick any gymnastics movements and spend 20:00 working on it.Castro hinted at pistols and double unders hint hint.Metcon (5 Rounds for time)Every 4 minutes, for 20 minutes (5 sets) for times: Row...
Main – CrossFitMetcon (2 Rounds for weight)Take 12 minutes to build to a 1-RM Strict Weighted Pull-Up (any grip of your choice – supinated, mixed or pronated are all acceptable) When the clock hits 12 minutes… Complete as many reps as possible in 3 minutes of:...
Main – CrossFit ()Front SquatMetcon (8 Rounds for weight)Every two minutes, for 16 minutes (8 sets of): Front Squat x 2-3 reps Build over the course of the eight sets to today’s heaviest triple.Metcon (Time)Three rounds for time of: Run 400 Meters 30...
Main – CrossFitCoach Led Warmup (No Measure)Push PressMetcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Reverse Lunges (95/65 lbs) 10 Burpees Over the...
