• Daniel LaPointe

Monday, March 12


30 Seconds Easy Row Push-up to Down Dog Medium Row Active Spidermans Faster Row Air Squats

Metcon (AMRAP - Rounds and Reps)

"Opposite Day AMRAP 14: 40 AbMat Sit-Ups 30/20 Calorie Row 20 Burpees

Back Squat (5 x 5)

Warmup to 65% for 1st set of 5

18.3

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 Masters (55+) (Time)

2 rounds for time of: 100 double-unders 20 overhead squats 75/55 lb 100 double-unders 12 chest-to-bar pull-ups 100 double-unders 20 dumbbell snatches 35/20 lb 100 double-unders 12 chest-to-bar pull-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


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