WOD Saturday CrossFit Open – BluPrint Fitness
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WOD Saturday CrossFit Open

12
Mar

WOD Saturday CrossFit Open

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min row/gym jog

Partner Sprint + Back Pedal 3 Minutes

PT/Air Squat/Push-Up 2×15/10/5 (30s)

SL Wall Reach 2x5e (30s)

Conditioning

Opt 1: 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.

Opt 2: 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.

Opt 3: 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.

Opt 4: CrossFit Games Open 16.3 Masters 55+ Scaled (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Mobilize

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