CROSSFIT 3.11.16

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

WARM-UP

2 rds

– 250m ROW

– 10 KB SNATCHES

– 5 BURPEES

WOD

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.

STRENGTH WOD

20min: Deadlift (3 – 3 – 3 – 3 – 3 – 3)

BOOTCAMP

8 Rounds

– 200m RUN

– 8 DUAL KB DEADLIFTS