Friday

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Stay Strong CrossFit – CrossFit

Warm-up

General Warm Up

3 RD’s

Row 250m

10 Pass Throughs

30s OH Distraction ea. Arm

30s Banded Hamstring Distraction ea. Leg

Specific Warm-Up

3 RD’s

5 Muscle Snatches (empty bar)

5 Hang Power Snatches (empty bar)

3 Kipping Swings

WOD

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 chest-to-bar pull-ups

Men use 65 lb.

Women use 45 lb.