16.3

IMG_5429CrossFit WOD - 16.3! Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches 3 Bar Muscle-ups

Men use 75 lb. IMG_5433Women use 55 lb.

Strength Focus Overhead Squat5-5-5-5-5

Age and Experience Reign between these 2 athletes!  Impressive performances by both the Teen and Masters category athletes!

IMG_5420 IMG_5409 IMG_5405IMG_5387IMG_5384IMG_5381IMG_5363IMG_5373IMG_5366IMG_5351 Big congrats to Dave and Rustin for getting their first bar muscle ups today!

IMG_5340IMG_5343IMG_5347IMG_5348 Mariah also got hers - in fact THREE!!!!!

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IMG_5379 IMG_5398IMG_5332 IMG_5327 IMG_5295

"A Snappy Hip is a Happy Hip!" - quote of the day, brought to us by Coach Scott (and CFHQ Weightlifting)