CrossFit Winston Salem Friday

Working off of a Training Max (TM) = 90% of 1RM from Test Week

Warm-up sets:
5@40%
5@50%
5@60%

Working Sets:
5@75%
3@85%
1+@95%

OPTIONAL:
Joker Sets – If you are feeling good and having a great day and there is time – do the following:
J1 – 1@ (95%*1.05)
J2 – 1@ (J1*1.05)

16.3

Complete as many rounds and reps as possible in 7 minutes of:
• 10 power snatches (Men:75#, Women:55#)
• 3 bar muscle-ups

B: Chest to Bar
C: 45/35, Pullups

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