02-09-18 WOD

CrossFit Full Bore, CrossFit Full Bore South – CrossFit

Warm-up (No Measure)

leg cradle to lunge w/side bend, plank-ups (+ hands don’t move),

Dynamic: 80′ typewriter walks, 20 seconds accumulate hollow swing on rings, 40′ inch-worm walk-outs

Group: drill clean complex

CrossFit

3 touch and go Power Clean + 1 hang squat clean + 2 front squat (x4 @ building)

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
Scaled

AMRAP 14:

50 wall balls 20 (to 9′)/10

Metcon (No Measure)

90 seconds/side roll/lacrosse ball calves

Bootcamp

Metcon (Time)

3 rounds for time:

75 jump rope

6 DB power clean 35/20

40 jump rope

6 DB thruster 35/20

Metcon (Time)

For time:

40 med ball get-ups 20/14

(no technique Rx’d. Start shoulders on ground and stand all the way up while holding med ball. If ball touches ground, no rep)

Metcon (No Measure)

100 glute bridges + 2 minutes downward dog