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Workout of the Day // Category

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13 Feb


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.

CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 chest-to-bar pull-ups

Men use 65 lb.
Women use 45 lb.

Metcon (AMRAP – Reps)
Plank Holds (8 rounds)
Ski Erg (8 rounds)
Situps (8 rounds)

08 Feb

Panic Breathing

Metcon (Time)
For Time (with a Partner)
500-400-300-200-100 meter Row (x2)
Partner Kettlebell Rack Hold (53/35)
5 Burpee penalty for each drop of kettlebells

With a running clock rows will be performed alternating between teammates, as time trials for each distance: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at maximum intensity while the other partner "rests" with two kettlebells in rack position. The "resting" partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row.

Unracking of kettlebells before the end of the row results in a 5 synchronized burpee penalty for every offense, to be paid at the end of the workout.