Fred Porter crushing the CrossFit Open 16.3 wod!

https://cfgames2020.wpengine.com/

Freedom WOD Classes

Warm Up: 8 Mins
5 Min Circuit
20 Banded Pull Aparts
10 Kipping Swings
5 Snatch Pulls
10 Banded Lat Press Downs
5 Power Snatches
Then
2 Mins Per Side Couch Stretch

Mobility:
2 min Lax Ball T-spine
90 Sec Per side Lat Smash

Strength: 15 Mins 
Power Snatch
9 Rep Max (10 min)
9 Reps @ 85% 9RM (5 min)
9 Reps @ 80% 9RM

Metcon: 7 Min Cap
“CrossFit Open 16.3”
RX: Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.
Boys use 65 lb.
Girls use 45 lb.

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

Men use 45 lb.
Women use 35 lb.
Boys use 45 lb.
Girls use 35 lb.