Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 3xs:

–:45sec Easy

–:15sec Hard

2 Rounds:

–5ea Sky Reach

–10 PVC Pass Thru

–10 PVC Around the World

–10 Scap Pull Ups

–10 PVC Overhead Squat

Weightlifting

Bench Press (3@70%, 3@80%, 3+@90%)

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.

WORKOUT OF THE DAY