Wednesday, March 7, 2012

08 MAR 2012 - CrossFit Games Open 12.3

WORK:
3 Rounds, 10 Reps, Bar Only -
Hang Power Clean
Push-Press
Overhead Squat


WOD:
CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24” box
115 pound Push press, 12 reps
9 Toes-to-bar
Download the PDF for the workout, click here.
CrossFit Games Open 12.3 WOD instructions - video [wmv] [mov] [HD mov]

POST:
800m Run
30 Superman Extensions
14 Spiderman Lunges (7 each leg), 30 Second hold