WOD
Banded Shoulder Prep
Banded Hip Prep
Kip Swings
Dips + Support
Pull-up Progression
Bottoms Up Carry +
Waiters Lunge
barbell snatch complex
build up and above your working weight for 3×3-5 reps
Skills
spend 10mins working muscle-ups and bar muscle-ups
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.