GrowStrong CrossFit – CrossFit

Warm-up

“Primer” fast 400m run, bear crawl, 10 pullups, 10 pushups, 10 muscle snatch

ROMWOD 16.3

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.

Cooldown

7 min AMRAP of 20 situps, 3 wall walks

dragonfly, twisted cross