Crossfit Open 17.3 WOD

Prior to 8:00, complete:
3 rounds of:

• 6 chest-to-bar pull-ups
• 6 squat snatches, 95/65 lb.

Then, 3 rounds of:

•  7 chest-to-bar pull-ups
• 5 squat snatches, 135/95 lb.

*Prior to 12:00, complete 3 rounds of:

• 8 chest-to-bar pull-ups
• 4 squat snatches, 185/135 lb.

*Prior to 16:00, complete 3 rounds of:

•  9 chest-to-bar pull-ups
• 3 squat snatches, 225/155 lb.

*Prior to 20:00, complete 3 rounds of:

• 10 chest-to-bar pull-ups
• 2 squat snatches, 245175 lb.

Prior to 24:00, complete 3 rounds of:

•  11 chest-to-bar pull-ups
•  1 squat snatch 265/185 lb.

*If all reps are completed, time cap extends by 4 minutes.

Pre Crossfit Open 17.3 WOD Stretches

This will take approximately 6 minutes and 10 seconds

• Downward Dog Side Stretch
• Lizard
• Cactus
• Reclined Spinal Twist

CrossFit Open 2017 17.3 Pre WOD Stretches from Wodstar Media on Vimeo.

Post Crossfit Open 17.3 WOD Stretches

This will take approximately 8 minutes 45 seconds.

We are dealing with the shoulder complex and hamstrings, so Stephanie has selected the following stretches below: