10/18

Unrated – Level 3

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Warm-up

3 rds

10 cal any machine

10 tall box step ups

20 kip swings

Mobility

Foam roll

Metcon

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

Metcon

Metcon (Time)

For time:

15-12-9

Front squat (185/125)

Bar muscle ups or pull ups and dips

Strength

Front Squat (Find a heavy set of 3)

Anything from 80-90% is good

Weightlifting

3 Position Squat Snatch (5×3 @ 70% of 1 rm snatch )

Floor, Hang, High-Hang
Scale if needed