Squat 3 x 10 @ 60-70% 1rm max
Yes only three sets but do two to three warmup sets before your first working set
CrossFit Open 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 ring muscle-ups
50 wall-ball shots
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Scale double unders to singles, doubles and double attempts but always 100 total reps.
Two or Three to one is never an acceptable scaling option.
If you aren’t hitting depth and height scale the weight of the ball.
None of these were official to 15.3 but for today’s workout these might help.
Do bar muscle-ups in the first and third round
Do bar muscle-ups in the second round
If you don’t have muscle-ups scale first to chest to bar pullups then standard pull-ups and ultimately jumping pullups.
If you don’t have jumping pullups eliminate the pulling movement altogether.
No bands for the muscle-ups. If you’re close it’s time to get them if not tomorrow is another day.
Row 3 x 1000m
Work with a partner. Partner A goes first and Partner B watches. Switch and partner recovers while A rows.