CrossFit Ktown – CrossFit

Pre): Overhead Squat (build to a tough set of 5 in 10 min or less)

A): Back Squat (3×3 @ 33X2)

B): Metcon (No Measure)

3-4 min bike, jog, or row

10 leg swings and arm circles all directions

10 prisoner squats

10 bootstrappers

10 ring rows

0 (zero) C2B pull-ups

Build thruster weight up to working weight in 2-4 sets.

Finally, break the seal by performing 2-3 efforts of 5 seconds or less max effort bike separated by 60-90 seconds walk rest.

C): 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.