Saturday, March 10, 2018

Nutrition Challenge – The 30-Day Reset DEXA Body Comp Scan: 8am-12pm

Times for completing the Open WOD:
Friday – Complete at Route 7 during their normal class times or during open gym (1 – 4:30PM) at BCF
Saturday – Normal class times or open gym
Sunday – Open gym (12:15 – 3:15PM)
A coach must be present during an Open WOD attempt
REMINDER: Reserve your spot for Saturday’s WOD. If you have not reserved and the class is full, you will be unable to join that class time.

CrossFit Open WOD 18.3:
2 rounds for time of:
100 double-unders
20 overhead squats (115/80)
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
SCALED:
2 rounds for time of:
100 single-unders
20 overhead squats (45/35)
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches (35/20)
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes