03/13/2015

Main – WOD

Good luck on 15.3 everyone! Come in tonight at 6 to get judged.

Warm-up

500m row

Group warm-up starts 5 mins after the hour!

Weightlifting

30 mins to establish max bench press and weighted pull-up total (Bench1RM + (weighted pull-up + bodyweight) = total)

Metcon

If you are submitting a score for 15.3 the strength portion is optional today.

warm-up for 15.3:

3X8 hollow arch swings

1:00 deep ring dip stretch

2 rounds at 75%

2 MUs

5 WB

25 DU

rest 3:00

1 round at 85%

2 MUs

5 WB

25 DU

rest 3-5 before 15.3

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

SLC RECOVERY

10 min Z1 row

+

30 sec 75%

30 sec 50%

X20

+

10 min Z1 AD

Friday, March 13th, 2015 at 2:00 am / WOD