Saturday
(If you would like to do a team workout, then sign up at CrossFit NOLA for the 10am WOD! If you would like to try your hand at the games workout, sign up here!)

11:15am: Games competitors! Sign up on mindbody and sign up for a slot on the whiteboard when you arrive! You may sig


10am WOD:CrossFit Games Open 12.3

Warm Up:
800m run
10 burpee broad jumps
10 pullups
10 Back Squat and Press with the Bar
10 situps
10 supermans

Mobility: 5-10 Minutes
Roll out/Use lacrosse Ball, band stretch

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box /20"
115/75 pound Push press, 12 reps 
9 Toes-to-bar






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