CFIS WOD and CrossFit Games Open Workout 16.3
WORKOUT 16.3 Rx’d
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.
WORKOUT 16.3 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.
WORKOUT 16.3 Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 7 minutes of:
10 Power Snatches
5 Chest-to-bar Pull-ups
Men use 65 lb. Women use 45 lb.
WORKOUT 16.3 Masters 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.
For the jumping chest-to-bar pull-up, the bar should be at least six inches above the top of the athlete’s head when standing tall. The athlete may need to use plates or other stable platforms to decrease the distance between the top of the head and the bar.
