Ballston CrossFit » Saturday, March 10, 2018

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

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