3.13.15 - Amoskeag

3.13.15

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*

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