Friday WOD 3/9/18 – CrossFit Ridgecrest

We will be having our second Open Friday Night event tonight at 5:30. There will NOT be a potluck this week, but feel free to bring a snack or something to drink and hang out after the WOD. Don’t forget to wear your best outfit from your favorite decade :). Hope to see everyone there!

Warm Up:

2 Rounds:
40ft Bear Crawl
10 Banded Side Steps
10 OH Squats
10 Lateral Hurdle Jumps

WOD:

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

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

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

You can find more workout details and standards here: https://games.crossfit.com/workouts/open/2018