Health

For time & total calories: Run 800m 60 Hollow Rocks Row 500m 40 Rollouts 1min Max AB Calories 20 T2B Run 800m “Management is nothing

BSQ – 2×3@65-70%, 2×3@70-75% (3sec pause on 3rd rep of each set) Then, AMRAP 10 100ft Pinch Carry (25/10) 1rd of: 5 Pull-ups, 10 Push-ups,

*Congrats to everyone who completed 16.4! Big accomplishments and PRs everywhere! Every 90sec – 10rds 1 PCL + 2 PJ (by feel) Then, 3rds for

*The CrossFit Open 16.4 WOD will be held Saturday @10am & Sunday @9am. Please try to make one of these times, thank you! Skill –

Partner WOD! AMRAP 21 Buy-in: 200 Double Unders (split up any way) Immediately after: Partner 1 Rows 250m Partner 2 is holding KB Rack (53/35)

3-5 Sets of the following: 5-10 Strict Pull-ups 1-Arm Upside down KB Waiter Walk (Length of gym & back – R/L) 10-20 Perfect Push-ups (2sec

BSQ – 5@55%, 5@60%, 5@65%, 5@70%  *3sec pause on all 3rd & 5th reps of every set Then, For time Run 800m 15 Ring Dips

*Congrats to Coach Nick on 1st place in his weight class at the USAW meet Saturday! EMOTM 8 1 CL DL + 2 HPCL (by

The CrossFit Open 16.3 AMRAP 7 10 SN (Power or full 75/55) 3 Bar Muscle-ups *Click HERE for the full WOD description and scaled/masters movements. 

Partner WOD! AMRAP 12 Partner 1:  Row 15/10 Calories 200ft Sled Push (start with 1 plate and add one each round) *After partner 1 completes