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Wednesday

February 17, 2016
Warm-up
500m Row
Mobility
5 mins
CrossFit Warm-Up
2 rounds, 10 each:
PVC Overhead Squat
Pistol Squats
Pull-Ups
Push-Ups
Back Extensions
Sit Ups
Weightlifting
Bench Press (3-3-3-3-3)
Metcon
CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:
100/65 Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


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