10/21

Unrated – Level 3

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Warm-up

2 rounds

15/12 cal row

10 pvc passthroughs

10 pvc overhead squats

5 Strict pull ups

Mobility

Pigeon

Metcon

Metcon (Time)

3 rds

9 squat snatch 155/105

9 ring muscle ups

Metcon

Metcon (Time)

3 rds

9 devils press (50/35)

9 pull ups

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

Strength

Back Squat (3×10 tempo squats )

Light to moderate load. This is for quality not weight. 4 second descent, no pause, 3 second ascent