18.3

Lowry CrossFit – CrossFit

WU: Warm-up (No Measure)

:20 Seconds

Jumping Jacks

Active Spidermans

Quick Single Unders

Walkouts

High Single Unders

Active Samson

Double Unders

Air Squats

PVC Pass Throughs – :45 Seconds

PVC Overhead Squats – :45 Seconds

Barbell Warm-Up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Movement Prep

Dumbbell Snatch

Each arm. Perform with lighter weight, then workout weight.

3 Deadlifts

3 High Pulls

3 Push Press

3 Dumbbell Snatches

10 Scap Pull-ups on Bar

5 Kip Swings

3 Strict Pull-ups

1 Bar Muscle-up

5 Ring Swings

1 Muscle-up

5 Pausing PVC Overhead Squats

5 Barbell Overhead Squats

MC: Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

MC2: Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)