Friday 03.11.16

The Foundry Printers Row, The Foundry Union Station – CrossFit

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Warm-up

3x

I-Y-T scap activation drills

(5-8 reps per position)

or

Band pull aparts 10 reps at each level

-8 pass throughs

-8 kips

-8 Good mornings

-8 bar bent over rows

-8 high pulls

-8 kb swings

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.