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NOTICE: ECC will open at 8:45am Saturday and the 1st heat will start at 9:05am. This is an 18min AMRAP.  Please plan accordingly. Get in, warm-up, and get after it.

CF OPEN WOD #3 Prep & Mechanics

CF OPEN WOD #3 Standards

According to the Official Rulebook, gymnastics grips will not be allowed during any portion of Open Workout 12.3.

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar 

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

MASTERS MEN - includes Masters Men 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
95 pound Push press, 12 reps
9 Toes-to-bar

MASTERS WOMEN - includes Masters Women 55+

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
55 pound Push press, 12 reps
9 Toes-to-bar

Taping Prep

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