thurs 10/17 open gym

Main – CrossFit

Warm-up

Warm-up (No Measure)

Solo: D-Rom Group: 4 Min AMRAP 4 Burpees 8 Slamballs 20/15 4 Min AMRAP 4 Box Jumps 24/20″ 8 Wallballs 14/10

Weightlifting

Snatch Balance (5×1)

Hang Power Clean (5×2 @ 80%)

Metcon

30 Muscle-Ups (Time)

Choose one or the other WOD
30 muscle-ups for time

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

Choose one or the other WOD
18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Shoulder-to-Overhead, 115# / 75# 9 Toes-To-Bar