Friday Workout: CF Games Open WOD 15.3

WORKOUT 15.3

Rx

Complete as many rounds and reps as possible in 14 minutes of:

  • 7 muscle-ups
  • 50 wall-ball shots
  • 100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Scaled

Complete as many rounds and reps as possible in 14 minutes of:

  • 50 wall-ball shots
  • 200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Notes:
This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and perform muscle-ups. Once all the muscle-up reps are complete they will move to the wall-ball shots then to the double-unders. After the last double-under, the athlete will move back to the rings and begin the next round.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

ANNOUNCEMENTS/UPCOMING EVENTS

1. Reminder that there is NO 10am Make-up class on Saturdays due to the CrossFit Games Open.  Make-up at 11am is still on!  10am Make-up class will come back in April.

2. CrossFit Charlottesville Jumpathon! (At Jump Cville)

9 thoughts on “Friday Workout: CF Games Open WOD 15.3

  1. 283 (subbed 7MU for 14 ring rows and 14 deep box dips, rest rx)

    1. great job. Way to mix the Rx in the WOD.

  2. 2 Rounds = 314 (7 strict pull ups + 7 strict box dips = 7reps)

  3. 1 + 111 (7 strict PUs + 7 ring dips for MUs)

    Might have done 55 WBs the first round b/c I lost count.

  4. Masters RX: Time= 3:15
    100 DU’s
    50 WB’s (10#)
    Did not get MU’s but back to success w/ blue band Bar MU

  5. 475 (3rds plus 4 mu)

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