Friday 3/8

Friday Night Lights @ 5:30 pm!! No 7 pm class.

 

WOD:

OTM 12 minutes:

2 Deadlifts @65-75%

*Keep the weight light, and focus on position, speed, and power. If you are completing 18.3 for score, this strength work is optional.

 

then

 

CrossFit Open WOD 18.3

2 rounds for time: (14 minute time cap)

100 Double-Unders
20 Overhead Squats (115lbs/80lbs)
100 Double-Unders
12 Ring Muscle-Ups (Scale with Pull-ups)
100 Double-Unders
20 Dumbbell Snatch (50lbs/35lbs)
100 Double-Unders
12 Bar Muscle-Ups(Scale with Pull-ups)