13 Mar 2016 – Open 16.3 Prep & Pound for Pound Qualifier 3

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

Open 16.3 Skill Work

A) Bar Muscle-Up Progressions

B) Power snatch skill work

C) EMOM x 12
Minute 1: 5 Power snatch (35/25 kg) + 1 Bar muscle-up
Minute 2: 15/12 Calorie row
Minute 3: 200m Run

Competition Class (9.30 - 11.30 am)

Pound for Pound Qualifier WOD 3
“Gym-Tastic”
Part A
6 minute AMRAP:
10 Toes to Bar
20 Burpees to Target
50 Double Unders

- 1 minute REST -  

Part B
2 min AMRAP:
Ring Muscle Ups