CrossFit Pineville – CrossFit
Warm-up
1 set
50 Jumping Jack
10 Calf Floss Each Leg
2 Rounds
30 sec SU
10 Pass-throughs
5 Beat Swings
5 Ring Rows
2 Rounds
30 sec DU
10 PVC OHS
5 Strict Pull-ups
5 Low Ring MU transitions
Muscle Up Warm-up
3 kipping chin over bar or rings pull-up
3 kipping C2B or Rings
3 Ring MU or Bar MU
OHS & DB Snatch Warm-up
Use 3 sets of 5 to work up to your WOD weight
Do 5 DB Snatch Each Arm b/t OHS sets
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 Masters (55+) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 75/55 lb
100 double-unders
12 chest-to-bar pull-ups
100 double-unders
20 dumbbell snatches 35/20 lb
100 double-unders
12 chest-to-bar pull-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
