FallOut CrossFit – School of Elite Fitness in Tri-cities, WA

From the Blog

March 9, 2018

WOD: 18.3

2 Rounds for Time

100 Double-Unders

20 Overhead Squats 

100 Double-Unders

12 Ring Muscle-Ups

100 Double-Unders

20 Dumbbell Snatches 

100 Double-Unders

12 Bar Muscle-Ups

(Time cap: 14 minutes)

This workout begins with the barbell and dumbbell on the floor, and the athlete standing tall with a jump rope in hand. After the call of “3, 2, 1 … go,” the athlete will have 14 minutes to complete 2 rounds of 100 double-unders, 20 overhead squats, 100 double-unders, 12 ring muscle-ups, 100 double-unders, 20 dumbbell snatches, 100 double-unders and 12 bar muscle-ups.

This workout is over when the athlete completes all the required work prior to 14 minutes or the 14-minute time cap expires. The athlete’s score is the time it takes to complete the workout or the number of repetitions completed up to the cutoff time.

Congrats to Erik on achieving your first muscle up!!

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