Workout of the Day: Friday, 3.9.18

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WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
100 single unders
10 PVC Around the World
10 PVC Pass-Thru
10 PVC Overhead Squat
10 Scap Push up
10 Scap Pull up
10 False Grip Ring Row

CONDITIONING:
CrossFit Open 18.3

2 rounds for time of:
100 double-unders
20 overhead squats (110/80)
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches (50/35)
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

Justin McClintock