WOD

CrossFit Collaboration – CrossFit

Warm-up

Warmup (No Measure)

10x Hanging stiff leg raise

10x Good mornings (barbell)

10x Knees to elbows

10x Good mornings

10x Toes to bar (scale: weighted sit-ups)

10x Good mornings

10x GHD sit-ups

1 min each side Tricep barbell smash

1 min/ea. side Shoulder stretch with band

Strength/Skill

Hollow Rock + Arch Rock (5×5 for each movement. 3x5Rock and Snapping holds)

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.

CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 chest-to-bar pull-ups

Men use 65 lb.

Women use 45 lb.