Friday, March 10 2017.

Friday, March 10 2017.

 

'17.3'

 

CrossFit / GSP Body:

 

WARMUP -

400/300m Row, then

Snatch technique

 

 

WOD -

Prior to 8:00, 3 Rounds

6 C2B Pullups **

6 SQUAT Snatches [95/65] (45/35) **

3 Rounds

7 C2B Pullups

5 SQUAT Snatches [135/95] (75/55)

 

Prior to 12:00, 3 Rounds *

8 C2B Pullups

4 SQUAT Snatches [185/135] (95/65)

 

Prior to 16:00, 3 Rounds *

9 C2B Pullups

3 SQUAT Snatches [225/155] (115/75)

 

Prior to 20:00, 3 Rounds *

10 C2B Pullups

2 SQUAT Snatches [245/175] (135/95)

 

Prior to 24:00, 3 Rounds *

11 C2B Pullups

1 SQUAT Snatches [265/185] (155/105)

 

* If all reps are completed, time cap extends by 4 minutes.

Rx weights are in [ ].

 

** FOR SCALED:

Jumping Pullups ONLY.

SQUAT or POWER+OHS allowed.

Scaled weights are in ( ).

 

 

COOLDOWN/ACCESSORY - 2 Rounds not for time

3 Laps

30 AbMat Situps