02/02/2017

On Track CrossFit – CrossFit

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.

Metcon (AMRAP – Rounds and Reps)

35 min AMRAP

Teams of 3-4

100 Pull Ups

100 Push Ups

100 Air Squats

100 AbMat Sit Ups

+

5 Rounds

20 Front Squat – 135/95

20 Bar Facing Burpee

+

5 Rounds

20 Clean and Jerk – 135/95

20 Toes to Bar