Friday, March 11th

 

**Remember no normal night classes, be sure to sign into the 6pm or 7pm CrossFit Open heats to compete tonight.

Today's WOD:

Options 1: CrossFit Games Open 16.3 Scaled
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Options 2: CrossFit Games Open 16.3 Rx
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Strength - Back Squat
(8 - 8 - 8 - 8 - 8 @ 60%-65%)

Extra Work - Max Reps Burner - TTB
3 Minute Max Reps:
Toe's to Bar (knees to elbow)

Comment

Joe Fraser

Joe Fraser is co-owner and head programmer of Iron Strong Athletics LLC, home of Iron Crossfit North Brunswick. He is a Crossfit Level 1 Trainer, Crossfit Kids Certified and a NASM Certified Personal Trainer.