CrossFit First Creek – CrossFit
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
15.3 Standards:
http://games.crossfit.com/workouts/the-open
15.3 Unofficial MU Scaling
– Jumping MU
– Ring Pull Ups (Pull Into Arm pits) + Dip
– Ring Rows (Elevated) + Dip
– Ring Rows + Box Dip
https://www.youtube.com/watch?v=N7yLkJJJ9zM
https://www.youtube.com/watch?v=nFVEW-hCPMs
…
CrossFit Games Open 15.3 Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
…
100 Sit-Ups (Time)
100 Sit-Ups AFAP
Rx+ 53/35 Weighted Sit-Ups
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