In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Review movements and standards

Part 2 – Conditioning: CrossFit Open / CFJC-CFC Intramural Games 16.3

–RX Level–

Complete as many rounds and reps as possible in 7 minutes of:

  • 10 power snatches (75/55lb)
  • 3 bar muscle-ups

 

–Scaled–

Complete as many rounds and reps as possible in 7 minutes of:

  • 10 power snatches (45/35lb from below the knee)
  • 5 jumping chest-to-bar pull-ups

 

–Novice–

Complete as many rounds and reps as possible in 7 minutes of:

  • 10 power snatches (35/25lb from below the knee)
  • 5 jumping chest-to-bar pull-ups

 

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