Warm-up
1 minute of single under’s
Then, 2 rounds or
10 dislocates
10 OHS
5 kip swings + 5 strict pull-ups or ring rows
5 muscle up transitions + 5 ring dips
Mobility
Dynamic mobility;
3 rounds
50′ on your toes
50′ on your heels
5 inchworms with up/down dogs
Strength
Overhead Squat – in 3 sets of 5, build up to the weight you plan on using in the workout starting with an empty bar.
WOD
CrossFit Games Open 18.3 (Rx)
2 rounds
100 DU’s
20 OHS (115/80#)
100 DU’s
12 ring muscle ups
100 DU’s
20 DB snatches (50/35#)
100 DU’s
12 bar muscle ups
*time cap is 14 minutes
CrossFit Games Open 18.3 (Scaled)
2 rounds
100 single under’s
20 OHS (45/35#)
100 single under’s
12 pull-ups
100 single under’s
20 DB snatches (35/20#)
100 single under’s
12 pull-ups
*time cap is 14 minutes
