Strength:
develop a 1rm hang snatch
Metcon:
Rx
CF Open WOD 15.3
14 min amrap
7 muscle-ups
50 wall shots, 20/14
100 double unders
Intermediate
14 min amrap
7 c2b pull-ups
7 ring dips
50 wall shots
100 double unders/100 single unders
Beginner
14 min amrap
7 pull-ups
7 push-ups
20 wall shots
50 single unders
Post loads and total reps to comments.