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15.3

20
Jan

15.3

Midcoast CrossFit – CrossFit

View Public Whiteboard

(No Measure)

5 Minute EMOM

1-2-3-4-5

Handstand Pushups

5-4-3-2-1

Box Jumps

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

7 Muscle Ups

50 Wall Balls (20/14)

100 Double Unders

* This is an opens WOD and the movements are as is for RX.

* If you are unable to do MU’s, perform 7 C2B pullups and 7 Ring Dips for a substitute.

* If you are unable to do DU’s, perform singles.

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 Masters 55+ (AMRAP – Reps)

14-Minute AMRAP of:

100 Double-Unders

50 Wall-Ball Shots, 20# / 10#

7 Muscle-ups

*9 Foot Target*

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