Friday

Norwalk, Battleground – Level 1

Weightlifting

Bench Press (3×5 at 35,45,55)

Turkish Get Up (Skill work)

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.

Endurance

Metcon (Distance)

Run 2:00 Rest 2:00 for 8 intervals

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