CrossFit Open 18.3 Prep


Ring Muscleups

Bar Muscleups 

Kippng Pullups  

15 Minutes for technique practice and progressions based on skill level.


If you won’t be here on Saturday you can do Open 18.3 Workout during this portion of our class:

14 minute Running Clock

0:00-4:00 AMRAP

10 burpees

10 Russian Swings  

4:00-5:00 Rest

5:00-9:00 AMRAP

20 second overhead KB carry

10 Broad jumps landing in squat 

9:00-10:00 Rest


10 pvc Snatch balance

20 Hollow rocks