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)

FNL EVENT PAGE

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