03/09/2018

CrossFit Asteria – CrossFit

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Warm-up

Warm-up (No Measure)

Primer

4 Rounds

10 Box Jump Overs

10 Empty Bar Overhead Squats

10 Cal Row

2 Muscle Ups (pull-up for scaled)

Metcon

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

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

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

Cool Down

Warm-up (No Measure)

Pick One: Walk, Bike, or Row

1 min Toe Touch Stretch

1 min Butterfly Stretch

1 min Archer Arm Stretch per Side


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