tim
Announcements
Festivus Games – 4/18 @ CFA. Intermediate and Novice Athletes Only. Nationwide Event!
Main – WOD
Feel free to get your 15.3 on (even for the second time). Good luck all!
Warm-up
Metcon (No Measure)
Do Friday’s warm up if you are going for 15.3
3 Rounds
10 Ring Rows
10 KB Snatches
10 Deadbugs
Mobilize
Weightlifting
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Rear Leg Elevated Split Squat (3X8 31X1. More weight than last week.)
Top of rear leg on a bench. Front foot out like a lunge. Hold dumbbells to side or barbell on back/front.
Metcon
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Tiger Stripe (Time)
50-40-30-20-10
Double Unders
Ring Push Ups