Excited to see all those first muscle-ups!
Suggested warm will be on the board in the gym.
And as always, if you can come judge, that will be a huge help. We cannot do it with out you!
Workout of the Day
A.
CrossFit Games Open 18.3
Two rounds for time of:
100 Double-unders
20 Overhead Squats (115 / 80)
100 Double-unders
12 Ring Muscle-ups
100 Double-unders
20 Alternating DB Snatches (50 / 35)
100 Double-unders
12 Bar Muscle-ups
14 min cap
***Tiebreak: During the workout, be sure to note your time at the end of every set of 100 double-unders***
Variations
Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches
Teenagers 14-15:
Boys perform 75-lb. OHS, 35-lb. DB snatches
Girls perform 55-lb. OHS, 20-lb. DB snatches
Scaled Teenagers 14-15:
Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 10-lb. DB snatches
Masters 55+:
Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches
Scaled Masters 55+:
Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches
Women perform single-unders, 35-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 10-lb. DB snatches