Friday

CLASS PROGRAM

CrossFit Games Open 17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

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B.) Strength

OHS - heavy triple

BTN snatch press - 3x9 @ heavy

Snatch hi pull, from knee hi blocks - 5x3 @ heavy

C.) gymnastics metcon

AMRAP 16

ME strict ring pullups*

10 cal AD

ME strict ring dips* 

40 double unders

D.) accessory

5 rounds

ME low ring banded muscle up turnovers

10 lying Ninja kick hip thrust

4 rounds

ME box dips

8 seated box jumps