WARMUP
10 min AMRAP
1 min cardio
:30 jump rope
10 Plate Thrusters
5 Scap Retractions
3 Kip Swings
3/1 Pull-ups/MUs
Then…
10 leg swings
:30 happy baby
:30 Warrior Squats
STRENGTH
Take 15 minutes to work on your “goat.”
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups, etc.
**If you need an idea, ask your coach!!
WOD
Open 15.3
AMRAP in 14 minutes:
7 Muscle-Ups
50 Wall Ball Shots (20/14 lb) (10/9)
100 Double-Unders
Score is the total number of rounds and repetitions completed before the 14-minute clock stops.
Scaling Options
Scaled
AMRAP in 14 minutes
7 Pull-Ups
50 Wall Ball Shots (14/10 lb)
100 Single-Unders
Foundations
AMRAP in 14 minutes
7 Push-Ups
25 Air Squats
50 Jumping Jacks
OPTIONAL POST WOD
3×3 Rope Climbs
Rest as needed between sets
CrossFit Reserve 