CrossFit
Workout 16.3
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.
CONDITIONING
C2. EMOM 12’
min 1: 7 D.Dumbbell Clean (22/15)
min 2: 9 burpees
min 3: 12 Thrusters (43/30)
min 4: Rest
ACCESSORY
C1. Dumbbell Bench Press (semi supinated Grip)
31x1 6-8 rep x 3 set - 1’ rest
C2. Dual dumbbell prone Row
2111 6-8 rep x 3 set - 1’ rest
C3. Ring Row
2020 ;ax rep x 3 set - 1’ rest
C4. Ring Plank
30-60” unbroken x 3 set - 1’rest