18.3 + Optional prep WOD for Saturday Open

CrossFit Central Downtown – CrossFit Downtown

Metcon (Time)

Two Rounds

100 Double Unders

20 Over Head Squats

100 DU’s

12 Ring Muscle Ups

100 DU’s

20 Dumbbell Snatch

100 DU’s

12 Bar Muscle Ups

14 Minute Cap

Rx’d: (Ages 16-54)

Men perform 115-lb. OHS, 50-lb. DB snatches Women perform 80-lb. OHS, 35-lb. DB snatches

Scaled: (Ages 16-54)

Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups

(for both MU sets), 35-lb. DB snatches

Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches

Metcon (No Measure)

1 Run Through

25 Double Unders | or Single Unders

10 Over Head Squats

25 Double Unders

10 Pull Ups

25 Double Unders

10 DB Snatches

25 Double Unders

10 Pull ups

Foam Roll and Mobilize post run through.


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