Friday, March 9th, 2018


WORKOUT 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
*Minimum work requirement for CFCR Team Competition – 1 Ring Muscle Up

WORKOUT 18.3 – 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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