16.3 is …

7-minute AMRAP

10 power snatches

3 bar muscle ups or 5 jumping C2B pull ups for scaled

Full details of all the variations of the workout are available at http://games.crossfit.com/workouts/the-open

We plan to run 6 people per heat with all of the lanes on the left side of the gym (Triton rig). When you get to the gym, sign-up for a heat time to WOD and a heat time to judge. You must be at the gym to sign-up for a heat. You can’t have someone sign you up. Everyone needs to judge at least one person. The OLY room up front and the pull rig on the right will used as the warm-up area.

ESTIMATED TIMELINE

5:00 p.m. – Gym opens

5:45 p.m. – WOD briefing with Chris

6:00 p.m. – Heat 1

6:12 p.m. – Heat 2

6:24 p.m. – Heat 3

6:36 p.m. – Heat 4

6:48 p.m. – Heat 5

7:00 p.m. – Heat 6

7:12 p.m. – Heat 7

7:24 p.m. – Heat 8

7:36 p.m. – Heat 9

7:48 p.m. – Heat 10

8:00 p.m. – Heat 11 (if necessary)

8:12 p.m. – Heat 12 (if necessary)

OTHER INFO

• Warm-up – The warm up will be written on the board. If you want to be fully prepared and perform well then take the warm-up seriously and do the whole thing. It is designed specifically to get the areas of need prepped and going for the WOD.  

• Food – If you signed up for food, it’s expected to be ready at 6:30 p.m. If you didn’t sign-up for food, you can still eat. It’s $10 for food.

• Food Drive – You can still bring food for the North Gwinnett Co-Op food drive. Be sure to sign-in how much your brought. One 8oz can equals half a pound. One 16oz can equals 1 pound.

• Couch auction – The highest bidder for the couches will get to side on the sideline and watch 16.3 from the best view in the gym. Money goes to the North Gwinnett Co-Op.