Barbell Cycling

CrossFit FTM – CrossFit

Warm-up

Burgener 2 (No Measure)

Pigeon Pose 1 min/side

2 R’s, 1 with PVC, 1 With Barbell

3 Power Shrug

3 High Pulls

3 Muscle Snatch

3 Snatch Land

3 Snatch Push Press

3 OHS

3 Pressing Snatch Balance

3 Sotts Press

3 Snatch Balance

3 Squat Snatch from Hip

Weightlifting

1 Full Snatch + 2 Overhead Squats (6 x 1 @ 80% of 1 RM)

OTC 1:30

Metcon

Row Test 100/75 Cal (Time)

Choose a different modalty from monday’s row test. IE if you did row on monday, do Ski or Bike today.

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.
Bar Muscle Up scaling options

C2B Pull Ups

Pull Ups

Banded Pull Ups

Jumping Pull Ups