Verdant CrossFit, Verdant CrossFit North – CrossFit
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Scaled
Complete as many rounds and reps as possible in 14 minutes of:
7 pull-ups
50 wall-ball shots (10 lb. to 9 ft./14 lb. to 10 ft.)
100 single-unders
Foundations
Complete as many rounds and reps as possible in 14 minutes of:
7 push-ups
25 air squats
50 jumping jacks
HOME: Metcon (AMRAP – Rounds and Reps)
Equipment Free
Complete as many rounds and reps as possible in 14 minutes of:
7 dips between chairs
50 air squats
100 jumping jacks
Front Squat (8 8 8 8)
to be done after the WoD, rest no more than 6 min after completing WoD before starting the first set
4 sets of 8, increasing every set