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March 11 2017

10
Mar

March 11 2017

March 11 2017

Happy Birthday Stacie!

If you didn’t do it on Friday, here’s the WOD:
“CrossFit Games Open 17.3”
Prior to 8 mins, do:
3 rounds of:
6 Chest-to-bar Pull-ups
6 Squat Snatches, 95/65 lbs
— then —
3 rounds of:
7 Chest-to-bar Pull-ups
5 Squat Snatches, 135/95 lbs
* Prior to 12 mins, do:
3 rounds of:
8 Chest-to-bar Pull-ups
4 Squat Snatches, 185/135 lbs
* Prior to 16 mins, do:
3 rounds of:
9 Chest-to-bar Pull-ups
3 Squat Snatches, 225/155 lbs
* Prior to 20 mins, do:
3 rounds of:
10 Chest-to-bar Pull-ups
2 Squat Snatches, 245/175 lbs
* Prior to 24 mins, do:
3 rounds of:
11 Chest-to-bar Pull-ups
1 Squat Snatch, 265/185 lbs
* If all reps are completed, time cap extends by 4 mins*
**Official Standards and explanation of movements, as well as scaling options, can be found at https://www.games.crossfit.com.**

If you need a different WOD, here’s the alternate:
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Front Squat, 155/105 lbs
Hand Release Push-Up

*There will likely be extra time left if you are doing the Alternate WOD. Choose a Main Site WOD, a WOD you missed from our programming this year, a Benchmark WOD (a “Hero” or a “Girl”), or work on Strength and Skills with your leftover time.*