WARM UP / MOBILITY
Big dynamic joint warm-up (Warm up thoracic spine, low back, hamstrings etc)
Banded shoulder prep (Dislocates, Pull-aparts, diagonals, raises etc.)
Power snatch warm-up + Review barbell cycling and efficiency
Review Bar muscle-ups + Jumping Chest to bar movement standards
Partner up and run 2 heats, make sure heat 2 has 3-4 min to warm-up and get moving before jumping in to their WOD.
WOD A
CROSSFIT OPEN WOD 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

CROSSFIT OPEN WOD – SCALED
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

COOL DOWN
4-5 min Row flush
Crossover Symmetry “Recovery”