CrossFit Barwon – CrossFit

Competition

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

Warm-up

Warm-up (No Measure)

Medball madness x 1 round

Then lets learn stuff

– Double under drills

— No rope bounding

— Single skips

— Slow single skips

— Doubles

– Ring MU

— ring swing

— ring swing hollow

— ring swing hollow pull

— Double of above

-Bar muscle up

— Belly bottom to bar pullup

— magic

— Bar muscle up

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