CrossFit – Wed, Nov 15

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24" / 20"
12 Push press, 115# / 75#
9 Toes-To-Bar

– RX –
AMRAP 18:
15 box jumps (20/24 in)
12 push presses (75/115 lb)
9 toes-to-bars
– Step down from the box.

– INTERMEDIATE –
AMRAP 18:
15 box jumps (20/24 in)
12 push presses (65/95 lb)
9 toes-to-bars
– Step down from the box.

– BEGINNER –
AMRAP 18:
15 box step-ups (12 in)
12 push presses (35/45 lb)
9 lying toes-to-bars
– Step down from the box.

General Warm-up

2 sets:
:30 alternating step-ups
– Rest :15.
:30 knee push-ups
– Rest :15.
:30 hollow rocks
– Rest :15.

Stretching

2 sets:
:30 calf stretch/side
:30 banded overhead lat stretch/side

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 18:
15 jumps to, or over, an object (knee height)
12 DB push presses (35/50 lb)
9 sit-ups