16.3 – Watching Party!
Please join us TONIGHT to watch the 16.3 LIVE announcement from 6-7pm
Drinks will be provided!
If you have yet to watch an ‘Open Announcement’ with us, please see video below to get the full breakdown of what you can expect during our ‘Watching Parties’.
HOW TO WATCH THE OPEN ANNOUNCEMENTS
Rory McKernan takes a moment to explain when and where to watch the Live Open Announcements. Tune in to games.crossfit.com at 4:45 p.m. PT every Thursday for the next five weeks to watch the pre-show in the Update Show Studio. At 5:00 p.m. PT, the show will join theathletes and go live from the venue for the official announcement of the workout.
A. Four sets of:
Single Arm Press x 8-10 reps each arm
Rest 2-3 minutes
B. 10min AMRAP:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell
C. Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
Competition- NO COMP CLASS THIS WEEK
BOOTCAMP RX CLASS:
A. 25min AMRAP:
10 DB Push Presses
10 Wall Balls
10 Med-Ball sit-ups
B. 3 rounds for time:
50 bicycle situps (2 ct)