CrossFit Taipan – CrossFit
Warm-up
Standard Warm-up 13 (No Measure)
3 rounds, 20 seconds on each:
Pushups
Kipping swing / Active hang
Single-leg deadlift
Lunges
Squats
QUALITY NOT SPEED!
Gymnastics
Strict pullups (5-5-5-5-5-5-5-5-5-5)
Every minute on the minute for 10 minutes, perform 5 strict pullups
Scaling options: Banded, ring rows
Grip: Overgrasp (pronated).
Metcon
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Choose either this version or the scaled version below. If you cannot do RX’d wall balls, choose scaled version!
Scaling option: Jumping muscle ups or Jumping C2B pullup with close-grip pushup.
CrossFit Games Open 15.3 Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
Use 8lbs or 12lbs ball.