DFC CrossFit – CrossFit
Connectivity
3 Rounds :30/:15
Pull-up hold
Dip hold at top
Superman hold
Skill/Strength
A1: Muscle-up Transitions (3 x 3)
A2: Muscle-ups (3 x 3)
B: Dips (3 x 5)
C: Pull-ups (3 x 5)
Warm-up
3 Position Snatch warm-up, Power Snatch warm-up
Conditioning
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.
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.