Workout: Friday 03/11/2016

Choose one:

Open Workout 16.3

AMRAP in 7 minutes of:
10 Power Snatches 75#/55#
3 Bar Muscle Ups
Rest 10 minutes
3 Rounds
10 Deadlifts 225#/155#
20 Pistols
10 HSPU
20 Box Jumps 24″/20″
Post rep total and time.

Or

AMRAP in 20 minutes
250m Row
10 Squat Cleans 95#/65#
15 GHD Sit Ups
20 Bar Roll Outs
Post rep total.

Or

5 Rounds
200m Run
10 Power Clean and Jerks 115#/75#
10 Burpees
10 Box Jumps 20″
Post time.

5 comments

  • Paul 11 Mar ’16

    5:15
    L1
    16>3
    Michael 70/15:00
    Carolyn 40/12:42
    Chris F. 103/-
    Rob 117/-
    #2
    Barbara 149 Rx
    #3
    Carissa 23:36
    Jeff A. 21:07 Rx
    Erica S. 29:42
    Mike S. 28:41 Rx
    Vince 20:35 Rx
    Monica 21:26 Rx
    Amadi 17:51 Rx

    Reply
  • Teshina DeBoer 11 Mar ’16

    8am
    16.3
    Emily 37Rx
    Tiffany 38
    #2
    Courtney 127
    Bobby 112
    Andria 131
    #3 Emily 17:40 (4rds)

    Reply
  • Teshina DeBoer 11 Mar ’16

    9am
    16.3
    Tina 115
    Felica 108
    Sami 90
    #2 Heather 139Rx
    #3
    Barbara 23:23Rx
    Nico 23:30
    Jill 23:30

    Reply
  • Teshina DeBoer 11 Mar ’16

    12pm
    16.3
    Ray 60
    Tim 126
    Brian T. 132
    Nick 88Rx
    Court 107
    #2
    Lina 167Rx
    Briley 143Rx
    #3
    Sonya 27:37
    Clara 26:10
    Sam 21:42Rx

    Reply
  • Tina 11 Mar ’16

    5pm
    16.3
    Trapp 94Rx
    Jake 76Rx
    Chris B 148
    Sean 93Rx
    Brent 77Rx
    Terry 65Rx
    Carrie 116
    Claudia 10Rx
    Anthony 96Rx
    Alberto 128
    Ira 10Rx
    Milly 62Rx
    Christina G 72
    Gary 95Rx
    Shane 113
    #2
    Wendi 127
    Robbi 106Rx
    #3
    Diana 23:21Rx
    Mark 39:41Rx
    Elizabeth 35:30Rx
    Warren 29:35
    Tommy 33:58Rx
    Morgen 33:56
    Joe V 36:01
    Cami 27:13

    Reply

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