Verdant CrossFit, Verdant CrossFit North – CrossFit Lite
18.3 Warm Up (No Measure)
18.3 Warm Up:
Plate Jumps
6 x Tabata
50 Singles/50 Doubles
4 x tabata PVC OHS
25 Singles/doubles
5 x Ring Swing + 1 Muscle Up
3 BMU
OHS Warm Up
DB Snatch Warm Up
Ring Swings/Arch to Hollows
WOD: 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
55+: Crossfit Games Open 18.3 Masters (55+) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 75/55 lb
100 double-unders
12 chest-to-bar pull-ups
100 double-unders
20 dumbbell snatches 35/20 lb
100 double-unders
12 chest-to-bar pull-ups
Time cap: 14 minutes