OPEN 12.3

CrossFit

Warm-Up / Skills

50 Double Unders (200 singles) to warm up your calves
2 min 1st rib mobility to open the shoulders
30 sec Handstand Hold (work on hollow position)
15 Knees to Elbows (Push down the bar and close that shoulder)

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Strength

Exercise: Front Squat/lbs
Reps: 3×8 @ 50%

“OPEN 12.3”

2012 CrossFit Games Open WOD #3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24/20
12 Push press, 115/75
9 Toes-to-bar (Have to touch the bar)

Result Type: AMRAP
Male Rx: 115 lbs
Female Rx: 75 lbs