08122022

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