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Saturday

March 12, 2016
Warm-up
5 Min Row
Mobility
10 minutes!
Notes
Pick 1 work out. You are either doing the Open WOD or the chipper.
If you are doing to Open WOD Find a partner.
Metcon
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.

CrossFit Games Open 16.3 Masters 55+ Scaled (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Metcon (Time)
400m run/500m row/1000m bike
25 Slams 20/15
400m run/500m row/1000m bike
30 DB Power Snatch 35/25 40/30
400m run/500m row/1000m bike
40 sit ups
3 rds


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