Workout – Mon 03/14/2016

CF Games 2016

 

 

 

 

Burpee Challenge: Week 11   73-74-75-76-77-78-79 = 539

Workout:

Open Wod 16.3 is a short one! Class times are the same but we will run 1 heat every 12 min or so. This will be more like a competition setting and should be a fun change to our regular class routine. Everyone competing in the open will be judged and will complete the workout as written + workout B. Everyone not competing in the open will perform a 7 Min AMRAP of the workout as explianed below. You will be responsible for your own warm up so get loose!  Everyone who completed the judges course is welcome to hang around before and after your workout as you will probably be needed. Thanks

Athletes not competing in the open will do the Rx version of the open wod but will scale the muscle ups to chest to bar, pull ups, or kipping pull up attempts based off of your skill level. Also, Everyone will be responsible for completing a 2nd WOD for time: 2000 Meter Row. Everyone will post a score to the board for workouts A & B.

B. 2000 M Row

A. RX Open Wod:

7 min AMRAP:
10 power snatches 75, 55
3 bar muscle-ups

Scaled Open Wod:
7 min AMRAP:
10 power snatches 45, 35
5 Jumping Chest to bars

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