03/28/2017

Dark Sky CrossFit – CrossFit

Gymnastics

5 minutes

Work on deficit HSPU, strict or negatives

Front Squat (Every 2:30 minutes for 15 minutes )

5@55%

5@65%

3@75%

2@85%

2@90%

4@80%

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.

By kevinbest73

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