St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

Friday 3/9/2018

8
Mar

Friday 3/9/2018

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

Warm-up

Warm Up Coach Led Dynamic Stretch (No Measure)

5-7 Minute

Active Dynamic Stretching

Ex. Toy Soldiers

High Knees

Butt Kicks

Inch Worms

Broad Jumps

Shuttle Sprint

Skill

Open Workout Prep (No Measure)

15 minutes to go over the mechanics, efficiency tips, and any general breakdowns necessary for today’s wod!

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 double-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

Leave a Reply