CFG Open 18.3

New Ulm CrossFit – WOD

Warm-up

3 Rounds

30 Singles

10 PVC OH Wall Squats

:30 Dead Hang

5 Push-ups

Mobility

S2F

Lat Roll

Accessory Work

3:00 Tips, Then:

5 EMOM

:20 to :30 DU Practice

5 EMOM

:30 Muscle Up Practice

Jumping start practicing kip

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