Warm Up
BIG group warm up
Mobilize, move and groove.
Coaches choice of bodyweight exercises with running, skipping and crawling.

 
Skills / Strength
CF.16.02.13
in Teams of 3:
Row 3000m in the quickest time possible
whilst one team mate rows the others must sit in the bottom of a squat.
Rowing stops when you come out of the squat

 
Metcon
Go through technique and judging standards first of 15.3
Muscle ups, Chest to bar, Pull ups and ring rows
Wall balls
Double unders
CROSSFIT OPEN 15.3
AMRAP 14 Minutes:
7 Ring Muscle-ups
50 Wall balls
100 Double-unders

 
Scale:
CTB, Pull ups, Banded pull ups, Ring rows (double reps)
MB slams
100 Tuck jumps