CrossFit – Fri, Mar 3

Warm-Up
<p dir="ltr"><span id="docs-internal-guid-27cc2a57-7fff-96cc-869a-0dd74b3b3897">3 RDS</span></p><p dir="ltr"><span id="docs-internal-guid-27cc2a57-7fff-96cc-869a-0dd74b3b3897">2:00 on any machine + 10 Banded Face Pulls</span></p><p dir="ltr"><span id="docs-internal-guid-27cc2a57-7fff-96cc-869a-0dd74b3b3897">into…</span></p><p dir="ltr"><span id="docs-internal-guid-27cc2a57-7fff-96cc-869a-0dd74b3b3897">3 RDS</span></p><p dir="ltr"><span id="docs-internal-guid-27cc2a57-7fff-96cc-869a-0dd74b3b3897">50 High Jump Single Unders</span></p><p dir="ltr"><span id="docs-internal-guid-27cc2a57-7fff-96cc-869a-0dd74b3b3897">5 Inchworms + Push-Up</span></p><p dir="ltr"><span id="docs-internal-guid-27cc2a57-7fff-96cc-869a-0dd74b3b3897">10 PVC Pass Throughs</span></p><p dir="ltr"><span id="docs-internal-guid-27cc2a57-7fff-96cc-869a-0dd74b3b3897">10 PVC Around the Worlds</span></p><p dir="ltr"><span id="docs-internal-guid-27cc2a57-7fff-96cc-869a-0dd74b3b3897">10 PVC Overhead Squats</span></p>

Skill/Strength
<p dir="ltr"><span id="docs-internal-guid-c8ce55c5-7fff-fdca-ca63-0e2871699c1c">EMOM X 8</span></p><p dir="ltr"><span id="docs-internal-guid-c8ce55c5-7fff-fdca-ca63-0e2871699c1c">Minute 1: 1 Wall Walk + 20 Double Unders (Switch to 3 Strict HSPU at the halfway point if appropriate)</span></p><p dir="ltr"><span id="docs-internal-guid-c8ce55c5-7fff-fdca-ca63-0e2871699c1c">Minute 2: 3 Snatches (Start at weight 1 and build each minute, does not need to be according to the jumps in workout)</span></p>

Metcon
CrossFit Games Open 23.3 RX (Ages 16-54) (Time)
Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb

Cooldown
<p><span id="docs-internal-guid-b83bfae5-7fff-879e-0a12-e0cece20a734">Thread the needle stretch (:45/side)</span></p>