CrossFit WOD, March 3, 2023

Individual Warm Up Prep for 23.3

1min on a Machine
Handstand Holds
Single Skips
PVC Shoulder Dislocates

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

Rx’d Snatch Weights:
Females – 29kg, 43kg, 56kg, 70kg
Males – 43kg, 61kg, 83kg, 102kg

Scaled Snatch Weights:
Females – wall walks, single-unders, hand release push-ups
– 20kg, 29kg, 34kg, 38kg
Males – wall walks, single-unders, hand release push-ups
– 29kg, 43kg, 52kg, 61kg