Friday 160311

Week 3 of SPIRIT WEEK – Represent your favorite SUPERHERO and earn 1 point for your team. Come to the Friday Night Throwdown that starts at 6pm, representing your favorite SUPER HERO and earn 1 more point for your team. IF, you wear your spirit to the regular classes YOU will need to put a square around your name on the whiteboard WITH the initial of your TEAM CAPTAIN next to your name. To earn the points, you must participate on FRIDAY. 6pm Throwdown athletes, put your name on the white board under what heat you desire, warm up or judge your fellow athletes.
Thank you everyone for making these events run smooth..

Letrono CrossFit Custom OPEN Leaderboard - http://games.crossfit.com/lboards/displayLeaderBoard?id=1064116&numberperpage=10&page=1

Dynamic Warm-Up – Mobility
Prepare for..

WOD: CrossFit Open 16.3

RX:
Complete as many rounds and reps as possible in 7 minutes of:
10 Power snatches
3 Bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Scaled:

Complete as many rounds and reps as possible in 7 minutes of:
10 Power snatches
5 Jumping Chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

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