Friday, March 13, 2015

15.3 is a tough one.

If you don't have a Muscle-up, now is the time to get your 1st!

Tuesday's 5:30 p.m. class!

Arm/Leg Swings
250m Row
2 Rounds pf
10 Wallballs (light)
10 Push-ups
20-50 DU's or SU's

WOD
Conditioning
CrossFit Open 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots 20/14#
100 double-unders

Scaled
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots 20/10# to a 9' target
200 single-unders

Posted on Thu, March 12, 2015 by Teddy

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