The Run Wod
March 9, 2016
The Glenn Special
March 11, 2016

CrossFit Rome – CrossFit

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.

CFR Full Dirty Thirty (Time)

For Time:

30 Calorie Row

30 x Air Squats

30 x AbMat Sit-Ups

30 x KBS (53/35)

30 x Box Jump (24/20)

30 x Burpees

30 x Wall Balls (20/14)

300m Run

Rx+

2 Rounds through.
Optional Bonus Workout after 16.3