16.3 for Friday 10 MAR 2016

So here we go!

0500 and 1130 at Fredericks Gym



16.3 is

7 min AMRAP

10 Snatches 75/55

3 Bar Muscle Ups


We are going to have to spend some time on the Bar MUs to make sure we are having our best chance for success.


Now if you read that and looked like:91a809139cbb13749fd42bd8575a735fd3e64ccbc67177102e2d9d6ca6614be0.jpg


Scale is:

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 45/35
5 jumping chest-to-bar pull-ups

This is going to be a short burner so come prepared to feel some pain and knock out this 7 minutes of pure DESTINY!

3 thoughts on “16.3 for Friday 10 MAR 2016

  1. Did 6 +4. Paced a bit too slow. Going to place the bar closer to the bar on Monday to cut down transition time and really just go for it and see if I can beat it.

    Great job today from everyone!

  2. ok guys, SERIOUSLY HAVING TECHNICAL DIFFICULTIES HERE – i’ve had to make this video 4 times over again coz the program keeps crashing! but its finally on its way! uploading to youtube now!

    I also just want to acknowledge and appreciate all the new faces, along with all the crossfit 89 vets! I am so happy to have found such a wonderful, encouraging group of kindred spirits. I love how all of us can come with a common goal and beast it out together, no matter where we are in personal development.

    okok enough with the sentimental teary eyed shit…
    BUT seriously GOOD JOB EVERYONE!

    **side note** arms are still shaking, forearms, well they are just dead! HA

  3. Yes great job everyone!!!!!! Good to see new faces and welcome to our little gym family.

    I don’t always have to come to the gym, but when I do it’s beast mode with crossfit 89.

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