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18.3


Tomorrow is going to be the first workout we have seen where some of you can go RX all the way until the point of ring muscle ups. If this is the case, you have a couple options, A. Get the rings as fast as you can, and worry about your split time. Then you have 10min (maybe more) to attempt a ring muscle up. If you are not close to ring muscle ups, but can do the rest RX, get your split time, then tell your judge you are going to continue the workout scaled so you can get sweaty and leave knowing you worked out for 14 minutes. (This does not mean you have a scaled score, your score would be RX up until you get to the rings, so you may enter your split time and weights as RX ONLY UNTIL THIS POINT. OTHER REPS COMPLETED AFTER THAT SIMPLY WOULDN'T COUNT). Lastly, CrossFit isn't everything, it's fun, it's a good time, great people, but it isn't going to define you as a person because of the RX or Scaled next to your name; so if you need to scale, do so. It isn't under you to do so. BE PROUD OF YOUR HARD WORK. YOUR COACHES ARE.

WOD for 3/9/17

Workout 18.3

2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Time cap: 14 minutes

Scaled:

Workout 18.3

2 rounds for time of: 100 single-unders 20 overhead squats 100 single-unders 12 chin-over-bar pull-ups 100 single-unders 20 dumbbell snatches 100 single-unders 12 chin-over-bar pull-ups

Men perform 45-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes


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