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03/23/2018

22
Mar

03/23/2018

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

10 Bootstrap Squats w/thoracic twist

10 Ring Rows

10m Duck Walk

10 Glide Throughs

10m Bouncing Duck Walk

10 Thrusters with PVC

10 Jumping Pullups

or

3-4 Kipping Pullups

10 Thrusters with barbell

10 Jumping Pullups

or

3-4 Kipping Pullups

6 Thrusters @ weight

3 Pullups

Metcon

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.