12
Mar
WOD Saturday CrossFit Open
Bluprint Fitness – CrossFit
Warm-up
(No Measure)
3 min row/gym jog
Partner Sprint + Back Pedal 3 Minutes
PT/Air Squat/Push-Up 2×15/10/5 (30s)
SL Wall Reach 2x5e (30s)
Conditioning
Opt 1: 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.
Opt 2: 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.
Opt 3: CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 chest-to-bar pull-ups
Men use 65 lb.
Women use 45 lb.
Opt 4: CrossFit Games Open 16.3 Masters 55+ Scaled (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.