WOD: Monday 3/26 CrossFit Games Open 12.3

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On March 26, 2012, in WOD, by Randall Osborne

Capstone WOD
CrossFit Games Open 12.3
As many rounds as possible in 18 mins of:
15 Box Jump (24 in.)s
12 Push Presses 115 lbs
9 Toes-to-Bars
The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round. Every rep counts in this workout. Credit will be given for partially completed rounds.

WOMEN – includes Masters Women up to 54 years old
Box jumps, 20″ box
Push press 75#

MASTERS MEN – includes Masters Men 55+
Box jumps or step-ups, 20″ box
Push press 95#

MASTERS WOMEN – includes Masters Women 55+
Box jumps or step-ups, 20″ box
Push press 55#

Team Capstone WOD
Back Squat 2-2-2
Back Squat 2-2-2

Front Squat 3-3-3
Front Squat 3-3-3

Wall Balls, Toes-to-Bar, Box Jumps
Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24″ box

Post total rounds.

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