Warm-up: Coach’s Choice
Strength/Skill: Ring Work
WOD: 14-Minute AMRAP
CrossFit Games Open 15.3 (AMRAP – Reps)
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Stimulus/Focus: This WOD’s longer time domain will give you ample time to work these more challenging movements. Aim for 2-3 rounds.
CrossFit Games Open 15.3 Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
Cool Down: Tabata Plank Holds