Rideau CrossFit – CrossFit
Warm-up
10 cal Airdyne
10 S.A. Snatch
10 S.A. OH Lunge
Metcon
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*
Skill
15′ of structured skill work! Ask a coach, get some help!
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