Comrade Duke

CrossFit HardCharger – CrossFit

Warm-up

3 Min Rower

3 rounds

10 Pass Throughs

10 Overhead Squats

10 Push Ups

flag stretch 1 minute

10 minutes practice what you cant do, whether it be doubleunders, ring muscle ups, pull ups or all of them.

Load barbell and get comforatable with the overhead squats, and practice the dumbell snatches.

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Cool Down

If you got your first of any movement or some type of PR today go ring the bell!!!!

Foam roll and stretch