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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