Categories
Workouts

2016-03-11

CrossFit Montgomery – CF L2 & L3

Warm-up

– 500m Row

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Through

– 10 Press

Skill

15:00 – Bar Muscle Up

– Hollow to Hard Arch

– Pull Bar Down

– Hip to Bar

– Shoulders Over

WOD

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 chest-to-bar pull-ups

Men use 65 lb.

Women use 45 lb.