Open 12.3

26.2 CrossFit – CrossFit

Warm-up

CF warm up (No Measure)

Sampson Stretch

10 Steps walking lunge

10 Overhead Squat

10 GHD Sit-ups

10 Back extensions

10 Pull ups

10 Ring dips

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

Aerobic Literacy

Bring it Home (AT) (Time)

2000M easy pace

400M moderate rest 2 min

1600M easy pace

300M moderate rest 2 Min

1200M easy

200M fast rest 2 Min

800M easy

100M sprint DONE

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