Friday Mar 9th

Friday Mar 9th

Warm-Up 
3 rounds:
10 cal row/bike/ski
1 duck walk
1 ostrich walk
10 scap pull-ups

Metcon 

“18.3” (14min time cap)
RX
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb OHS, 35-lb DB snatches

Scaled
2 rounds for time of:
100 single-unders
20 overhead squats
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches
100 single-unders
12 chin-over-bar pull-ups

Women perform 35-lb. OHS, 20-lb. DB snatches
Men perform 45-lb OHS, 35-lb DB snatches

athletes notes: Obviously with the large number of muscle ups and double unders the majority of the gym will be going scaled. Still a great sweat scaled. If you are someone who has good double unders but not MU, please do the double unders instead of single skips.

Finisher
emom for 14 min:
1- 13/9 cal row
2- 10 box jump overs