“Open WOD 16.3”

July 16, 2018

CrossFit Armed – CrossFit

monday squat day (No Measure)

3 x

side shuffle down and back

5 inch worms no push-up

5 jump squats

+

3-5 muscle ups

or

5 strict chin ups

and

10 dips any variety

Back Squat (heavy single)

5 55%

3 65%

2 75%

1 80%

1 85%

1 90%

1 95%

1 100+%

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.

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