16.3

By March 11, 2016 March 22nd, 2016 wod

Flaming Gorge CrossFit – CrossFit

Weightlifting

Strict Press 3,3,3

Push Press 3,3,3

Push Jerk 3,3,3

Try to increase in weight every set.

WOD

16.2 RX (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

16.2 Scaled (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

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