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