3.10.17

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There will not be a 5:30pm CF class tomorrow.  Come join us and support those athletes that will be doing 17.3 starting at  6pm.

 

WOD

CF GAMES OPEN 17.3

Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.)

Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.)

*Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.)

*Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches (225 / 155 lb.)

*Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches (245 / 175 lb.)

Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

Rx’d: (Ages 16-54) Men use 95-135-185-225-245-265 lb. Women use 65-95-135-155-175-185 lb.

Scaled: (Ages 16-54) Jumping chin-over-bar pull-ups Squat snatches or power snatches with overhead squats permitted Men use 45-75-95-115-135-155 lb. Women use 35-55-65-75-95-105 lb.

 

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