Friday

CrossFit Pineville – CrossFit

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Warm-up

15 min

Weightlifting

20 min

3-Point Snatch (7×1)

E2MOM

*Build in weight over sets 1-5

*Same weight across sets 5-7

Metcon

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.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.