Thursday’s WOD 03.29.18
Warm-up
Group Warm-Up
Metcon (1 Rounds for reps)
TABATA:
Air Squats
Air Squats
Front Squat (6-6-6-6-6-6)
Work unto a heavy 6 rep weight and complete 6×6
Metcon (AMRAP – Reps)
AMRAP 7: 3-6-9-12-15….etc.
American Swings 16/24
Burpees
American Swings 16/24
Burpees
*this wod is for those not doing 18.5
CrossFit Games Open 18.5 (Ages 16-54) 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
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.