CrossFit Games Open 16.3

Iron Grip CrossFit – CrossFit

Alright crew! Let’s all hit this one with our best. It’s time to show the bars who’s boss!
Here are some tips for the workout from Nicole Carrol. Listen well…
https://www.youtube.com/watch?v=HSQ6Q5S9-MU
And here is a great video about the bar muscle up…
https://www.youtube.com/watch?v=iUAukdE0QQ4

Warm-up

Warm-up (No Measure)

3 Rounds

7 Ring fallouts

5 Floor kick overs (kipping)

7 Kips on the bar

5 Silent box jumps

15 Jumping jacks

Skill

Snatches

Bar muscle ups

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.