Mayhem Affiliate 11/10/2023

Forge Fitness – WOD

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CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
Target number of Rounds: 8+ rounds

Minimum number of Rounds before scaling: 6 Rounds

Large Class Target number of Rounds: 8+ rounds

Large Class Minimum number of Rounds before scaling: 6 Rounds

Mayhem Mini-Pump –Arms and Shoulders (Checkmark)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality

10 Incline Dumbbell Curls @ moderate weight – maintain quality

-Rest 2 min between rounds-