131213 Friday “CF Open 12.3″

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Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes with 4-8:
Axle Front Squat,
Hip Extension,
Shoulder Press + Push-Press,
Turkish Roll-up,
Mobility.

Strength/Skill Development

A1. : Turkish Get Up (3/arm x 3 sets. )

A2. : Box Jumps (AMRAP in 10s x 3. )

WOD

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar

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