Warm-up
2:00 Bike or Row
then…
2 sets
3 Strict Pull-ups/Ring Rows
6 T2B
3 Kipping Pull-ups
6 Russian KBS
then…
8 sets
:10 DU
:20 Off
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
Time cap: 14 minutes
Weightlifting
Back Rack Lunge (3×8 each leg)
E2:30 for 4 sets
*8 steps each leg
*Ascending Weight on each set. Looking to be challenging and unbroken. That being said if your knees are crashing into the floor and you have no control, you have gone too heavy. No belts allowed so adjust weights according.
*Step Forward
