WOD 3.13.15

Main – CrossFit

Friday the 13th is yours!!

Warm-up

Coaches choice.

Metcon

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
10′ guys, 9′ girls

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*
9′ for both genders.

CrossFit Games Open 15.3 Masters 55+ (AMRAP – Reps)

14-Minute AMRAP of:

100 Double-Unders

50 Wall-Ball Shots, 20# / 10#

7 Muscle-ups

*9 Foot Target*

Gymnastics

Dips (4 sets of ring dip work)

Cool Down

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