“180421”

"AGOQ 18.3" via CrossFit Main Site Daily WOD

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  • Complete as many rounds as possible in 20 minutes
  • "AGOQ 18.3"
  • 50 wall-ball shots
  • 100 double-unders
  • 50-ft. handstand walk
  • 100 double-unders
  • 50-cal. row
  • 100 double-unders
  • 50-ft. handstand walk
  • 100 double-unders
  • Men: 20-lb. ball to a 10-ft. target
  • Women: 14-lb. ball to a 9-ft. target

Scaling
This “AGOQ 18.3” AMRAP contains a large volume of jumping rope mixed with mid-volume sets of a variety of exercises. Ideally, each set with the jump rope can be completed unbroken. Reduce the reps and modify the other movements so you can finish each set without too much resting and keep moving for the entire 20 minutes.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
50 wall ball shots
50 double-unders
30-second handstand hold
50 double-unders
50-cal. row
50 double-unders
30-second handstand hold
50 double-unders

Men: 14-lb. ball to a 10-ft. target
Women: 10-lb. ball to a 9-ft. target

Beginner Option
Complete as many rounds as possible in 20 minutes of:
25 squats
25 single-unders
25-ft. bear crawl
25 single-unders
25-cal. row
25 single-unders
25-ft. bear crawl
25 single-unders

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