CrossFit WOD, March 12, 2018

March 12th

Skill
Overhead Squat (10-8-6-4-4-4)
Try to get 10-20# over the weight that you will use for the metcon.
Alternate with muscle up drills.
Metcon
5 Wall squats 3-3-1 tempo (last set do bare bar tempo ohs NOT against wall)
10 Beat swings
30sec T-spine stretch

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