Alan

OPEN
“18.3 Re-do”
2 Rounds For Time Of:
100 Double-Unders
20 Overhead Squats (115/80)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches (50/35)
100 Double-Unders
12 Bar Muscle-Ups
Time Cap: 14 Minutes

-or-

“Opposite Day”
AMRAP 14:
40 AbMat Sit-Ups
30/20 Calorie Schwinn Bike
20 Burpees

PERFORMANCE
“18.3 Re-do”
2 Rounds For Time Of: 
100 Double-Unders 
20 Overhead Squats (115/80)
100 Double-Unders 
12 Pull-ups
100 Double-Unders 
20 Dumbbell Snatches (50/35)
100 Double-Unders 
12 Pull-ups
Time Cap: 14 Minutes

-or-

“Opposite Day”
AMRAP 14:
40 AbMat Sit-Ups
30/20 Calorie Schwinn Bike
20 Burpees

FITNESS
“18.3 Re-do”
2 Rounds For Time Of: 
100 Single-Unders 
20 Overhead Squats (45/35)
100 Single-Unders 
12 Pull-ups
100 Single-Unders 
20 Dumbbell Snatches (35/20)
100 Single-Unders 
12 Burpee Pull-ups
Time Cap: 14 Minutes

-or-

“Opposite Day”
AMRAP 14:
40 AbMat Sit-Ups
30/20 Calorie Schwinn Bike
20 Burpees

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Box Brief
**Save the Dates**

Friday, March 23rd – 18.5 Friday Night Lights