FitCity CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 min easy row or airdyne

Bergener Warm Up and/or Shoulder Activation

Squat & Shoulder Prep

Metcon

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

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

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

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

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

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

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

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

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

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

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

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

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

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

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

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

* Power snatches with overhead squats permitted

CrossFit Games Open 17.3 FCCF Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 ring rows

6 squat snatches (35/15)

Then, 3 rounds of:

7 ring rows

5 squat snatches (45/25)

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

8 ring rows

4 squat snatches (55/35)

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

9 ring rows

3 squat snatches (75/55)

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

10 ring rows

2 squat snatches (95/75)

Prior to 24:00, complete 3 rounds of:

11 ring rows

1 squat snatch (115/95)

*If all reps are completed, time cap extends by 4 minutes.
FCCF Scaled only—Judges will ask athletes to show their lowest air squat (if they are not able to break parallel due to mobility, injury or otherwise). Then the judge will hold the athlete to THAT standard.

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