CrossFit ABF – CrossFit
Warm-up
(No Measure)
Spend 5 minutes on the bike, rower, jump rope, or running.
Then
Shoulder and wrist mobility
Then
AMRAP 3 minutes
10 AB calories
10 Box jump overs
5 pull ups
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.
Post tie breaker to comments.
Tie breaker: total elapsed time of the last fully completed round.
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.
Post tie breaker to comments.
Tie breaker: total elapsed time of the last fully completed round.
