Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

Saturday, March 11, 2017

A: Warm Up
Spend 5 minutes mobilizing. Ask a coach if you need assistance.

B: Prep
2-3 sets
3-6 Chest to Bar Pull Ups
6 Squat Snatches (NO touch and go)

C1&2: rest

D: CrossFit Open 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.
*If all reps are completed, time cap extends by 4 minutes.

For scaling and workout variations click here.

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