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
