OPEN WORKOUT 18.3

*** We will be running 20 minute heats for 18.3. Heats will start at 8:00 AM and run until 11:00 AM. All MUST reserve a spot on ZenPlanner as we will have 8 spots available during each heat. You do not need to be participating in the CrossFit Open or the CFM In-House Open to reserve a spot. The spots are open and meant for everyone to reserve a place in class. Please arrive 15-20 minutes early to warm up as there will be no class warm up. A warm up will be written on the dry erase board in the turf room for you to follow. Looking forward to another great turn out! ***

WORKOUT 18.3:

2 RFT: (14:00 Cap)

100 Double Unders
20 Overhead Squats
100 Double Unders
12 Ring Muscle-ups
100 Double Unders
20 Alternating DB Snatches
100 Double Unders
12 Bar Muscle-ups

VARIATIONS

Rx’d: (Ages 16-54)

Men perform 115# OHS & 50# DB Snatches

Women perform 80# OHS & 35# DB Snatches

Scaled: (Ages 16-54)

Men perform Single-Unders, 45# OHS, Chin-Over-Bar Pull-ups (for both MU sets) & 35# DB snatches

Women perform Single-Unders, 35# OHS, Chin-Over-Bar Pull-ups (for both MU sets) & 20# DB snatches

Teenagers 14-15:

Boys perform 75# OHS, 35# DB Snatches

Girls perform 55# OHS, 20# DB Snatches

Scaled Teenagers 14-15:

Boys perform Single-Unders, 45# OHS, Chin-Over-Bar Pull-ups (for both MU sets) & 20# DB Snatches

Girls perform Single-Unders, 35# OHS, Chin-Over-Bar Pull-ups (for both MU sets) & 10# DB Snatches

Masters 55+:

Men perform 75# OHS, Chest-to-Bar Pull-ups (for both MU sets), 35# DB Snatches

Women perform 55# OHS, Chest-to-Bar Pull-ups (for both MU sets) & 20# DB Snatches

Scaled Masters 55+:

Men perform Single-Unders, 45# OHS, Jumping Chest-to-Bar Pull-ups (for both MU sets) & 20# DB Snatches

Women perform Single-Unders, 35# OHS, Jumping Chest-to-Bar Pull-ups (for both MU sets) & 10# DB Snatches