Group Class – Fri, Dec 23

BIO Community Fitness- King George – Group Class

Squat Snatch (Build to heavy set of 5)

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.
Scaled:

Burpee Pull Ups

Chest to Bar Pull Up

Jumping Burpee Pull Ups

Double Under Challenge Day 17 (Checkmark)

Watch This:

VIDEO :  Fault Fixer – Arm Lift & Arms Straight (using bands!)

Skill Work

3 or 4 rounds for quality:

15x Banded “Big Singles” w/  HEAVY  rope  ▶️

rest 30 seconds

30x Banded “Speed Singles” w/  HEAVY  rope  ▶️

rest 30 seconds

5x Banded “Big Singles” +  Max Effort  Banded Double Unders w/  MEDIUM  rope  ▶️