Monday - 4/23/2018

Warm Up:

20m Lunge + Twist/Stretch
7 Air Squats @3-2-x-1 Tempo
7 Front Squat (45/35)
7 Push Press (45/35)
Review Thruster
7 Thrusters (45/35)
2 Rounds:
-5 Thrusters (95/65)
-5 Bar Facing Burpees

 

"CrossFit Open 14.5/16.5"

For Time
21-18-15-12-9-6-3
Thrusters (95/65)
Bar Facing Burpees

Rx: 95/65
Rx, Masters 55+ & Teens 14-15: 65/45
Scaled: 65/45
Scaled, Masters 55+ & Teens: 45/35 (jump over empty bar)

 

Finisher:

30-20-10
MB Sit-ups
MB Russian Twists