03.09.2018 - Sweat Panda CrossFit

03.09.2018

WOD

Mar 08

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Roll out/smash: Lats, Pecs, Upper Back, Triceps

3 Rounds:

3 kip swings, 1 pull-up, 3 kip swings

10 Boot Strappers

5 Roll-over V-Sits

Metcon

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

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

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

Cool Down

Warm-up (No Measure)