CF Open 18.3 and Bro-Reps, who will you be repping? A sports team, person, brand??  Who will be the winner of the Rogue $25 gift card tonight at the Throwdown?? 

Dynamic Warm-Up – Mobility
Prepare  for..  

A. WOD: WORKOUT 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes

VARIATIONS
Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatches

Teenagers 14-15:
Boys perform 75-lb. OHS, 35-lb. DB snatches
Girls perform 55-lb. OHS, 20-lb. DB snatches
Scaled Teenagers 14-15:
Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatches
Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 10-lb. DB snatches

Masters 55+:
Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets),
35-lb. DB snatches
Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets),
20-lb. DB snatches

Scaled Masters 55+:
Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups
(for both MU sets), 20-lb. DB snatches
Women perform single-unders, 35-lb. OHS, jumping chest-to-bar
pull-ups (for both MU sets), 10-lb. DB snatches

 Cool Down: Coaches Choice

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