WOD 3.23.18
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The 2018 Max Kane CrossFit Open
North vs. South
Gainesville vs. Flowery Branch
5 Fridays / Starting Feb 23rd / 5:30-UTC
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Workout of the Day 3.23.18
Skill / Strength
Teach and Refine:
Thrusters
Pull-ups
MetCon / Work
Level 3
CF Open 18.5 (Rxd)
Men=100lb / Women=65lb
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Level 2
CF Open 18.5 (Scaled)
Men=65lb / Women=45lb
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 jumping chin-over-bar pull-ups
6 thrusters
6 jumping chin-over-bar pull-ups
9 thrusters
9 jumping chin-over-bar pull-ups
12 thrusters
12 jumping chin-over-bar pull-ups
15 thrusters
15 jumping chin-over-bar pull-ups
18 thrusters
18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Level 1
CF Open 18.5 (55+Scaled)
Men=45lb / Women=35lb
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 jumping chin-over-bar pull-ups
6 thrusters
6 jumping chin-over-bar pull-ups
9 thrusters
9 jumping chin-over-bar pull-ups
12 thrusters
12 jumping chin-over-bar pull-ups
15 thrusters
15 jumping chin-over-bar pull-ups
18 thrusters
18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Super Team Rules
Teams of 2-4 people.
Must Leap Frog Through/Maintain rotation.
Must Complete the set before switching.
Can Switch anytime after a set is completed.
Mix teams can use 2 barbells.
Must choose 1 level for team.
