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Thursday

April 21, 2016
Warm-up
WattBike 5 min
Mobility
5 mins
3 Rounds
Handstand holds (off wall) or walks
5 candlestick rolls
10 GHD Sit Ups
Strength
Front Squat (5-4-3-2-1)
Metcon
CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
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.

 


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