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03/09/2018

9
Mar

03/09/2018

CrossFit Thumos – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

7 minutes Double Under Practice

12 Pass Throughs

12 Overhead Squats

12 Ring Rows

12 Pass Throughs

12 Overhead Squats

12 Ring Rows or Transitions

8 Glide Throughs

8 Overhead Squats with Barbell

8 Good Mornings with Barbell

4 Overhead Squats @ weight

2-4 Pullups/Muscle Ups

4 Dumbell Snatches @ weight

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