WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP
PUSH PRESS
5-5-5-5
START AT 70% AND ASCEND WHEN POSSIBLE

WOD
2016 CROSSFIT GAMES OPEN WOD 16.3
AMRAP 7 MINS.
10 POWER SNATCHES 75/55
3 BAR MUSCLE UPS / MOD. 5 C2B PULLUPS OR 5 JUMPING C2B PULLUPS
*IF YOU HAVE KIPPING PULLUPS, DO THEM. IF YOU DO NOT HAVE
KIPPING PULLUPS, DO JUMPNIG PULLUPS.

AFTERMATH:
25 CALORIE BIKE
25 JUMPING RING DIPS
(JUMP TO SUPPORT POSITION ON RINGS
AND HOLD FOR 2 SECONDS EACH REP BEFORE DROPPING TO
BEGIN NEXT REP. DO NOT LOWER THROUGH THE NEGATIVE)
25 PUSHUPS
**REMINDER: STANDARD RANGE OF MOTION ACROSS THE BOARD,
MEANS CHEST TO DECK UNLESS SPECIFIED FOR FURTHER RANGE OF
MOTION. LESSER RANGE THAN CHEST TOUCHING THE FLOOR IS MODIFYING.
WHETHER MODIFYING OR DOING RX’D KEEP YOUR BODY RIGID.
WORK TO YOUR GREATEST ABILITY TO NARROW YOUR WEAKNESS

COOL DOWN