CrossFit Open Workout 18.3 – Friday, March 9, 2018

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Warm-Up
Row 500m / Bike 30 Cals
Five rounds not for time of:
10-15 Double Unders
10 Overhead Squats (start empty bar and work up to working weight)
10 Beat Swings
10-8-6-4-2 Start with Strict pullups and move to your most difficult Pull (Ring MU / Bar MU)

CrossFit Workout
Open Workout 18.3
14 Minutes to complete:
Two rounds for time of:
100 Double Unders
20 Overhead Squats 115/80
100 Double Unders
12 Ring Muscle Ups
100 Double Unders
20 Dumbbell Snatch 50/35
100 Double Unders
12 Bar Muscle-Ups

Scaled: Single Skips, Empty Bar OHS, Pullups, Dumbbell Snatch 35/20

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