January 29, 2018

January 29, 2018

partner warmup

10 minute clock

125 meter row

5 burpees (no jump at top)


- partners switch each round.


Power Snatch - 6 min wu + 8 min emom x 1-2. build.


Bar Muscle-ups - 8 minute emom x 1-2 reps.


notes :
- level 2: 2-4 chest to bar pull ups
- level 3: 2-4 pull ups
- level 4: 2-4 jumping chest to bar pull ups


CrossFit Games Open 16.3 

AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.


or 

CrossFit Games Open 16.3 Scaled 

AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

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