Tuesday
WOD

“Quicksand”
Complete 3 rounds for time of:
5 Ring muscle-ups
10 Power snatches (M: 135 lbs, W: 95 lbs)
25 Box jumps (M: 30″ / W: 24″)

STRENGTH

A) 3 Rounds of 20 front rack step ups

B) 3 Supersets of:
8 Jumping quarter squats
10 Back squats (same weight)

C) Complete:
30 Knees to elbows
30 GHD sit-ups
30 Crossover crunches

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It’s tradition during the CrossFit Games Open that after each live announcement Adrian Bozman, head CrossFit Games judge, and Rory McKernan, Official MC of the CrossFit Games, throwdown against each other. If you haven’t watched any of the live announcements or missed last weeks, here is a video of 16.3. Check it out!

Tune onto the games site this Thursday at 5pm to watch the live announcement of 16.4.
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