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