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Strength Front Squat, 2-2-2-1-1-1-1 @80,85,85,90,90,90,95% Rest no more than 2 minutes between each set Then Midline Conditioning  6 rounds Tabata (:20 work/ :10 rest) L-sit

  Ninja Day  Accumulate the following in as few sets as possible: 2 minutes: Bottom Ring Dip Hold 2 minutes: Chin Up Hold (Reverse grip)

CrossFit Games Open WOD 16.3 Complete as many rounds and reps possible in 7 minutes: 10 Power Snatch, 75/55 3 Bar Muscle Up Post times

Open work out 16.3 gets announced tonight! Tune into the Games website @ 7:00pm to see the live announcement!   Escaping Felons  3 rounds for

16.2 is done! And I think we all have a new enemy in T2B. Make friends with your enemys though! I loved these two Open

Strength  Back Squat, 3-2-2-1-1-1 @70,75,80,85,85,85% Conditioning  8 rounds Tabata (20 sec work/ 10 sec rest) alternating through: Deadlift, 40% 1RM Double Under   Box News

16.2 will be released at 7pm tonight! Tune in to games.crossfit.com to watch a live performance of the workout. Strength Front Squat, 3-2-2-1-1-1 @70,75,80,85,85,85% “Garrick”

  ‘Big Dawg’ 4 rounds for time: 4 Power Cleans, 185/135 4 Front Squat, 185/135 4 Bar Muscle Ups Post times to Train Heroic  

*Make sure you enter your scores for 16.1! You have until 5pm today!* “Surf & Turf”  3 rounds for time: Row 500m Run 400m Rest

  CrossFit Games Open WOD 16.1  Complete as many rounds and reps possible in 20 minutes: 25ft Overhead Walking Lunge, 95/65 8 Bar Facing Burpees