2018 Open Cycle Week 3 Day 4

Warm-up
Warm-up
4 Rounds:
10 Box Jump Over
10 Empty Bar Overhead Squats
10 Calorie Row
2 Muscle-ups (Alternate rounds between ring and bar)

Metcon
Crossfit Games Open 18.3 (Ages 16-54)
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

Crossfit Games Open 18.3 Scaled (Ages 16-54)
2 rounds for time of:

100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups

Time cap: 14 minutes

Extra work
Metcon
Post WOD Flush, 20 minutes on Bike or Rower at conversational pace.
Power Clean to Push Jerk (5 x 7 @ 70%)
Power Clean to Push Jerk
Metcon
4 Rounds:
16 Burpee Box Jump Overs 30/24”
50’ Handstand Walk Obstacle Course (similar to invitational)
16 Dumbbell Single Arm Shoulder to OH 80/55lbs (8 Each Arm)