asmallcarrie Here's Carrie focused and strong during 16.3. She has been consistent and committed during the Open! Great job, Carrie!

NB: there shall be two WODs on Sunday. The 9.00 a.m. class will be performing the first WOD, and the 10.15 a.m. class will be performing 16.2. All are welcome!

 

9:00 am WOD

1.Review, as a group, the elements of the pre-class dynamic warm-up. (15 min)

2. Technique review: the bear crawl (5 min)

3. "Ascent of a Woman" In teams of two:

  • 160m Bear crawl
  • 160 Walking lunges
  • Run 2 miles

25 min cut-off.

Bear crawl between two paralettes set 10m apart. Divide reps evenly. Run as a team.

LIII: as rx’d LII: as rx’d LI: 60m Bear Crawl, 50 Walking Lunges, 400m Run x 2. Rest as needed

10:15 a.m. WOD

1. Row 500m Easy

2. Warm-up G: 3-4 rounds

3. Technique Review: The jumping chest to bar pull-up (scaled only)

4.  “Crossfit Games Open 16.3”

AMRAP 7 min. of:

  • 10 Power Snatch 75/55#
  • 3 Bar Muscle Ups

LIII: as Rxd LII: 45/35# with 5 jumping chest to bar pull-ups per round. LI: sub muscle clean or muscle snatch and ring rows as needed.

 

 

Have fun!