• 09/11/2013

    Warm-up
    5 Min Shoulder Mobility

    3 Rds

    3 x Strict Pullups
    6 x Walking lunges
    9 x Squats

    Strength
    Warm up to 75%
    5 @ 75%
    3 @ 85%
    1 or more @ 95%
    Shoulder Press (5-3-1)

    WOD
    Scale: 3:1 singles to doubles
    Bar muscles ups ok instead of rings
    or 30 C2B & 30 Ring or box dips

    CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)
    12-minute AMRAP of:
    150 Wall-Ball Shots, 20# / 14#
    90 Double-Unders
    30 Muscle-ups

    [youtube http://youtu.be/-18uqP-mD_8]

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