Friday the 10th (17.3)

I.
3 Rounds (NFT)
3 Chest to Bar Pull Ups
6 Overhead Squats 135/95#
12 Calorie Row

II. “17.3”
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65#
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95#
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135#
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155#
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175#
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185#
*If all reps are completed, time cap extends by 4 minutes.

For workout variations go to CrossFit.com

III.
12 Minute Jog (easy pace)

IV.

ROMWOD/Mobility Cool Down

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Filed under 3 Rounds, accessory work, amrap, competition, crossfit, crossfit government island, CrossFit Open, Olympic Weightlifting, strength & conditioning, WOD

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