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12.3 (5/18/17)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds
8 burpees
10 walking lunges
12 sit ups
20 jumping jacks
3 Rounds (guided)
4 box jumps
4 push press
4 toes to bar

MetCon:
CrossFit:
Open Workout 12.3
18 minute AMRAP
15 box jumps (24″/20″)
12 push press (115#/75#)
9 toes to bar

CrossFit Lean:
Not For Time: (65-70% intensity)
5K row
200/160 calorie bike

Cool Down:
500 meter row
2 minute squat hold