CrossFit Altius – CrossFit
If you are doing the Open on Saturday then you will relax today an complete the row and mobility.
Warm-up
Row 3 mins
3rds:
10 PVC Pass Through
10 Dynamic Calves Stretch
10 Ring Row
Metcon (Time)
If you are doing the Open on Saturday this is your WOD:
2k Row at moderate pace then:
20 mins mobility. Coach will lead you through things to work on for Saturday
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 double-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes
Crossfit Games Open 18.3 Scaled Teens (Ages 14-15) (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 20/10 lb
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes
Metcon (Time)
CrossFit Games 18.3 Altius Scaled:
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 ring rows
100 single-unders
20 dumbbell snatches 20/10 lb
100 single-unders
12 ring rows
Time cap: 14 mins