CrossFit Open 16.3


10 Power Snatches (RX: 75/55#; Scaled: 45/35#)

3 Bar Muscle-ups (Scaled: 5 Jumping Pullups)

(Open Athletes will have the opportunity to be judged during normal class times with the possibility of being judged outside of normal class hours; Non-Open Athletes will complete a similar workout to 16.3 or 16.3 itself, RX or scaled)


1 mile time trial run



Strict TTB - 5' AMRAP


Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.