03/13/2015

Omnis CrossFit – CrossFit

Athletes who are not signed up for the Open will perform 15.3, or a scaled version. Athletes who are signed up for the open will do the strength portion only and work on mobility. If any athlete needs to work on anything at this time for the open they will be allowed to.

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CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

Metcon (AMRAP – Reps)

14-Minute AMRAP

25 Wall-Ball Shots, 20#/10#

100 singles

*9 Foot Target

Strict Press (5-5-5-5-5)

Bent Over Row (5-5-5-5-5)

Strict Pull-Up (ME-ME-ME)

Full range of motion pull-up without kipping. Start with arms fully extended and end with chin over the bar.

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