Open WOD 16.3 (3/11/2016)

Posted: March 10, 2016 by CrossFit NE Georgia in Workouts

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CrossFit NEGA – CrossFit

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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.
Remix:

A.)

7 min. AMRAP

10 Power Snatches #75/#55

3 Modified Bar MUs

B.)

7 min. AMRAP

10 Power Snatches @ 50% of 1RM

15-21 Pull Ups

15-21 Dips

C.)

7 min. AMRAP

10 Power Snatches #45/#35

5 Jumping Chest to Bar Pull Ups

Cash-Out

Metcon (No Measure)

100-80-60-40-20

Double unders or Singles

25-20-15-10-5

GHDSU or AbMat Sit Ups

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