January 5, 2017
by Alex Etzen
XS CrossFit – General CrossFit
Metcon
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
For wall-ball-shots men throw 20# to 10′ and women throw 14# to 9′.
OR
CrossFit Games Open 15.3 Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
OR
S2: Metcon (AMRAP – Reps)
Scaled option #2:
14 Minute AMRAP:
-10 Pull-ups
-50 Wall-Ball-Shots (20# to 10’/14# to 9′)
-100 Single-Unders (RX+: 100 Double Unders)