With a partner complete:
25 OHS 135/95
30 box jump overs 24/20
25 power cleans 135/95
50 burpee pull-ups
25 power cleans
30 box jump overs
25 OHS
RX+:
25 OHS 185/125
30 box jump overs 30/24
25 power cleans 205/145
20 burpee muscle ups
25 power cleans
30 box jump overs
25 OHS
Crossfit Games Open WOD 15.3
14min AMRAP:
7 muscle-ups
50 wall balls 20/14
100 double unders
from the floor
400 meter run
21 thrusters 115/75
3 rope climbs
15 thrusters 115/75
3 rope climbs
9 thrusters 115/75
3 rope climbs
400 meter run
3min row
2min rest
3min row
3min rest
3min row
4min rest
3min row
3 rounds:
1 min max effort KB snatches 53/35
1 min max effort RKB swings 53/35
1 min max effort goblet squats 53/35
1 min max effort KB STO 53/35
20 Min AMRAP
5 Full Cleans #135/95
10 Burpees
200m Run
Partner WOD
3 Min Stations
-Row
-Wall Ball
-Sled Push
-Tire Flips
-Box Jumps
-Broad Jumps
-Hip Extensions
-Hang Squat Clean
-Push Ups
-Farmer Carry
-Double Unders
Includes Masters up to 54 years old
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
4 Rounds
21-15-9
12-9-6
Air Squats
Russian KBS #70/53
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Challenge Workout of March!!