Friday - 3/23/2018

Warm Up:

Banded Shoulder Activation
10 Ring Rows
20m Lunge + Squat
5 Ring Rows, difficult
10 Goblet Squats
5 Strict Pull-ups
5 Front Squat + 5 Push Press, empty bar
Review/Warm Up Thruster
Review/Warm Up C2B/Pull-up
3-2-1 of Thruster & C2B

 

"CrossFit Open 11.6/12.5/18.5"

7 min AMRAP
3, 6, 9, 12, etc.
Thrusters (100/65)
C2B

Rx: 100/65
Rx, Masters 55+ & Teen 14-15: 65/45, Pull-ups
Scaled: 65/45, Jumping Pull-ups
Scaled, Masters 55+ & Teen 14-15: 45/35, Jumping Pull-ups