*Warm up for this workout like it is your main event. Everything should feel good and loose, you’ve already touched on the heavy breathing that will show up later in this workout, and you’ve gotten fresh, oxygenated blood circulating.
Ex: Row 5 minutes, increasing effort and stroke rate every minute
Three sets of:
2-3 Muscle Ups w/out pressing out the dip
12-15 Wall Balls @30/20 lb.
30-40 Double Unders
Rest walk 1 minute
5 minute easy row
Rest 5-10 minutes
Then hit it. (Again, just an example. Do whatever works best for you).
“CrossFit Open Workout 15.3”
Complete as many rounds and reps as possible in 14 minutes of:
7 Muscle Ups
50 Wall Balls
100 Double Unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
If you cannot complete a single Muscle Up, you have 2 options:
Option 1: Keep trying until you get one. Once you get one, your 14 minute clock (and the actual workout) begins.
Option 2: If you cannot get a Muscle Up after 10-15 minutes of trying, regroup for a few minutes, then perform:
“CrossFit Open Workout 12.4 / 13.3”
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall Balls
90 Double Unders
30 Muscle Ups
Note the time at which you complete the 90 DUs, then get back on the rings and try some more