Warm-up:
1) 4 sets @ easy pace:
5 Box Jumps or Step-Ups
5 Push Press, 45#/35#
5 Toes-to-Bar
2) EMOM 9, alternating:
a) 8 Box Jumps or Step-Ups
b) 6 Push Press, begin at 95#/55#, add 10# each set
c) 4 Toes-to-Bar
3) Run or Row for 5 minutes
WOD:
“CrossFit Games Open Workout 12.3″
AMRAP 18:
15 Box Jumps, 24″/20”
12 Push Press, 115#/75#
9 Toes-to-Bar