Mar 13 2015 - MTM CrossFit

7901 N Cleveland Ave, North Canton OH 44720
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Mar 13 2015

Mar 13 2015

Free Class Tomorrow at 11AM Come see what CrossFit is all about!

Well, it finally happened as many of us guessed that it would this year. Muscle Ups are the first movement in today’s Open workout. Before you panic: Don’t worry. If you’re scaling this workout or not competing at all in the open we’ll scale muscle ups and make sure you get a good workout like every other time you’ve seen muscle ups in the workout. If you can sometimes get one we’ll simply reverse the workout and have you start with the double unders, giving you plenty of time to work on your first set of 7 muscle ups. If you’re going rx’d and going to have a hard time at it thats cool too, let’s get as many muscle ups as you can!

WOD
Open 15.3

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 14-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

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