CrossFit OPEN 17.3 Class Workout

CrossFit Millard – CrossFit

17.3: Metcon (AMRAP – Rounds and Reps)

CrossFit OPEN 17.3

All athletes are recommended to scale 17.3.

MEN

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches, 45 lb.

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches, 75 lb.

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches, 95 lb.

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches, 115 lb.

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches, 135 lb.

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch, 155 lb.

*If all reps are completed, time cap extends by 4 minutes.

Note: Squat snatches or power snatches with overhead squats permitted.

WOMEN

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches, 35 lb.

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches, 55 lb.

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches, 65 lb.

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches, 75 lb.

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches, 95 lb.

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch, 105 lb.

*If all reps are completed, time cap extends by 4 minutes.

Note: Squat snatches or power snatches with overhead squats permitted.

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