CrossFit Illuminati – CrossFit
Warm-up
400 m run
2 rds
10 pushups
10 kb swings
10 ohs with bb
10 band pull aparts
10 situps
Metcon
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes
if you don’t have pullups and in the open, stop scoring after 2nd rd of jump ropes. you can continue wod with jumping pull ups but no other reps count towards open score.
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