Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Review movements and standards
Part 2 – Conditioning: CrossFit Open / CFJC-CFC Intramural Games 16.3
–RX Level–
Complete as many rounds and reps as possible in 7 minutes of:
- 10 power snatches (75/55lb)
- 3 bar muscle-ups
–Scaled–
Complete as many rounds and reps as possible in 7 minutes of:
- 10 power snatches (45/35lb from below the knee)
- 5 jumping chest-to-bar pull-ups
–Novice–
Complete as many rounds and reps as possible in 7 minutes of:
- 10 power snatches (35/25lb from below the knee)
- 5 jumping chest-to-bar pull-ups
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