affiliate

 
RDL: 3×8 (2 min rest between sets)
 
35-25-15

• Push Press (75/55)
• RKBS(70/55)

 
Extra:
GHD Sit Ups: 3xME

 
CrossFit Open Workout 13.3
12 min AMRAP:

• 150 Wall Balls (20/14)
• 90 Double Unders
• 30 Muscle Ups

 
Make sure view these links before class:
Strategy
Standards

 
 
Every minute on the minute for 10 minutes:
1 Hang squat clean
 
2 Min AMRAP of tire flips
 
3 Rounds of:
30 KBS
400 M run
 
Extra:
GHD sit ups: 3×10
 

Rest/Make Up Day

Push Jerk: 5×3
 
4 Rounds:

• 2 min AMRAP:
  • 10 Box Jumps (24/20)
  • 7 Pull Ups
• 2 min Rest

 
Extra:
Band Pull Aparts

Front Squat: 7-5-3-7-5-3
 
8 min AMRAP:

• 5 Power Clean (145/100)
• 10 Wall Balls
• 20 Double Unders

 
Extra:
Hip Extensions: 3×10
 
 

Open WOD 13.2 is in the books! Congrats to everyone that participated. What will 13.3 entail?
 
A1. 4xME Pull ups (rest 1 min)
A2 4xME Chin ups (rest 1 min)
or
10 Min AMRAP of Muscle ups
 
For Time:
1K Row
25 TTB
35 Burpees
500 M row
10 TTB
20 Burpees
 

We will review standards at 10:00AM and 11:00AM. Make sure to sign up for a heat when you arrive at the box.
 
Open WOD 13.2
 
10 min AMRAP of:
5 Shoulder to overhead (115/75)
10 Deadlift
15 Box jumps (24/20)
 
Standards
Prep
Strategy
 
We will have an open gym from  12:00PM-2:00PM on Sunday if you are unable to make it in today.

A1. Weighted pull ups: 3×8 (rest 1 min)
A2. Press: 3×8 (rest 1 min)
 
Complete the following:
 

• 5×250 M Row (rest 30 seconds)

 

• Tabata sit ups

 

• Tabata push ups

Rest/Make Up Day/Open WOD 13.2
 
If you are doing the CrossFit Open 13.2 WOD, Make sure to checkout the following link:
13.2 Standards