11/14/2014

Main – CrossFit

(No Measure)

Run 200/Row 250

Then with remaining time AMRAP:

5 empty bar thrusters

10 walk ups

Mobility:

Ankle Stretch

Couch Stretch

A-B: Front Squat (10 Minutes to work to a heavy 5 rep)

C-D: Front Squat (10 minutes to work up to 80% of 1 rep)

A-D: Front Squat (10 Minutes to work to a new 1 rep max)

A: Metcon (AMRAP – Rounds)

10 Min EMOM:

6 Thrusters 95lbs/65lbs

Score the number of rounds completed

B: Metcon (AMRAP – Rounds)

10 Min EMOM:

6 Thrusters 115lbs/75lbs

Score the number of rounds completed

C: Metcon (AMRAP – Rounds)

10 Min EMOM

6 thrusters 135lbs/95lbs

Score the number of rounds completed

D: Metcon (AMRAP – Rounds)

10 Min EMOM

6 Thrusters 155lbs/105lbs

Score the number of rounds completed

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