WOD 3.9.18
Upcoming Events
The 2018 Max Kane CrossFit Open
North vs. South
Gainesville vs. Flowery Branch
5 Fridays / Starting Feb 23rd / 5:30-UTC
Join us here!!
Workout of the Day 3.9.18
Skill / Strength
Movement Prep:
Ring Muscle-up Transition Drills
OHS Prep
MetCon / Work
Level 3
2 rounds for time of:
100 double-unders
20 overhead squats 80/115
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 35/50
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
Level 2
2 rounds for time of:
100 Single-under
20 overhead squats 35/45
100 Single-under
12 Pull-ups
100 Single-unders
20 dumbbell snatches 20/35
100 Single-under
12 Pull-ups
Time cap: 14 minutes
Level 1
Workout 18.3 (Scaled Masters 55+)
2 rounds for time of:
100 Single-under
20 overhead squats 35/45
100 Single-under
12 Jumping Chest 2 Bar Pull-ups
100 Single-unders
20 dumbbell snatches 10/20
100 Single-under
12 Jumping Chest 2 Bar Pull-ups
Time cap: 14 minutes
Level 3
Super Team Rules:
2-4 person teams
Break up Double/Single Unders Anyway
Each Team Member Must complete All their own Lifts
Pull-ups/ Muscle-ups Can be Broken up as needed
All Team must do Pull-ups (No Jumping) You can help your Partner by holding the Feet
