Crossfit Open WOD 13.3
AMRAP 12 Min
150 Wallballs 20/14#
90 Double Unders
30 Muscle Ups
INTERMEDIATE
AMRAP 12 Min
100 Wallballs-20/14#
90 Double Unders or Tuck Jumps
30 Pullups
BEGINNER
AMRAP 12 Min
100 Wallballs-choose weight
60 Tuck Jumps
20 Jumping Pullups
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This was one the third WOD of the Crossfit Open this year. If you want to compare yourself to 38K other women (or an even higher number of men) you have to do the workout as RX and you have to be really picky about hitting full range of motion for reps to count.
ReplyDeleteI know many people can't do 150 wall balls in under 12 minutes especially at the RX weight. I don't want this WOD to become as many wall balls as possible in 12 Minutes so thats why we are scaling volume for INTERMEDIATE. I know we don't usually do this. Here is my advice to avoid this: If at 7 Minutes into the WOD you have not yet hit 100 wall balls then drop to the INTERMEDIATE scaling. If you have already passed 100 at 7 minutes, continue to finish the 150 wall balls.
Additionally, I recommend writing down the time for which you finish the 150 wall balls. This is your new Karen time. Basically today you will get two scores instead of just one.