TGIF


Warm-up

Metcon (No Measure)

3-5 Minute Assault Bike Ride Dynamic Warm-up Barbell Warm-up 2 Rounds: 5 Thrusters, 100# 5 C2B Pull-ups

Metcon

CrossFit Games Open 11.6 and 12.5 (AMRAP - Reps)

Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# 15 Chest-To-Bar Pull-ups 18 Thrusters, 100#/ 65# 18 Chest-To-Bar Pull-ups 21 Thrusters, 100#/ 65# 21 Chest-To-Bar Pull-ups *If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Cool Down

Metcon (No Measure)

20 Minute Assault Bike Ride 3-5 Minute/Side - Psoas Mash

#workoutoftheday

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