WORKOUT OF THE DAY, MARCH 11TH 2016

16.3 is upon us! Bar Muscle Ups make their first appearance ever in the CrossFit Open Workouts.

Friday Night Lights will be going down between 5-7pm. Ask those that attended the previous 2 weeks…it was Electric!  We will be running heats every 15 minutes and looking to run about 10 per heat (4Rx and 6 Scaled). Please check our Lahaina Facebook page for additional heat information and sign up. 

We are programming 16.3 for classes today BUT our Coaches will be focused on Coaching class and not validating during class time.  This goes for our Drop In Visitors as well.  There will be a make up time Monday from 10-11am. If you have any questions or special circumstances please feel free to contact us via email. See you under the lights! 

Posted below is 16.3.  We have also posted the Scaled and Unloaded Versions too.   

WOD:

#16.3

7 Min AMRAP

10 Power Snatches (75/55lbs)

3 Bar Muscle Ups

Scaled Version:

7 Min AMRAP

10 power snatches (45/35lbs)

5 jumping chest-to-bar pull-ups

UnLoaded Version:

7 Min AMRAP

10 Plate Ground to Overhead

3 Ring Rows

To see the official 16.3 WOD description and standards please click HERE!

Click HERE for 16.3 Tips from CrossFit.com

Rest 5 min, then..

#LCF 16.3 Part 2

2rds (15min Cap)

300m Med Ball Run (20/14lbs)

Run to Drive, Walking Lunges Back

KB Farmer Carry to Drive and Back (53/35lbs)

 

 

 

 

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