tim
Announcements
Festivus Games – 4/18 @ CFA. Intermediate and Novice Athletes Only. Nationwide Event!
Main – WOD
Scaled Version @ http://games.crossfit.com/workouts/the-open/2015#tabs-3
Warm-up
Metcon (No Measure)
Row 500M @ Easy Pace
5 Pull Ups
5 Dips
10 Goblet Squats
15 Double Unders
Row 350M @ Slightly Faster Pace
2-3 Muscle Ups
10 Wall Balls
20 Double Unders
Row 150M @ Slightly Faster Pace
2-3 Muscle Ups
10 Wall Balls
25 Double Unders
Mobilize
Metcon
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
CrossFit Games Open 15.3 Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
CrossFit Games Open 15.3 Teens (AMRAP – Reps)
14-Minute AMRAP of:
100 double-unders
50 wall-ball shots, 14# / 10#
7 muscle-ups
*9 Foot Target*
CrossFit Games Open 15.3 Teens Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 14# / 10#
200 Single-Unders
*9 Foot Target*