Friday 3.11.2016
CrossFit Class Times: 5:30am, 7:30am, 9:00am, Noon
Friday Night Lights- athlete Briefing at 5:45pm, Heats will begin at 6:00pm and run every 15-25 minutes as previous heat finishes. (Please check the FNL Facebook event page to find your heat)
Warm-Up:
3 rounds:
25 singles
8 Ring Rows
8 Air Squats
Shoulder/Hip/Ankle Mobility
Strength:
5×5 Bench Press – Start around 55% and work up to heavy as possible
WORKOUT OUT 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 75/55#
3 bar muscle-ups
For official CrossFit Open Workout 16.3 Scaled, Masters and Masters Scaled visit games.crossfit.com The official standards video can always been seen through this link.
Accessory Work:
Mobilize & Foam Roll
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