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3.10.17 Friday

9
Mar

3.10.17 Friday

 

Crossfit Open Workout 17.3

Mob: FR Thoracic Spine/Lats x2min + 90/90 Hip Lift/Deep Squat Breathing x5 breaths ea

3 rounds:

Back to Wall Shoulder Flexion x10

Spidermans w Reach x10y

X Band Walks x20y

WOD:

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185 lb

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