Warm-up: Row and Joint Mobility
Goblet Squat: 3×10 heavy
1a) Weighted Pull-up: 7×3 @ 70%
1b) Bench Press: 7×3 @ 70%
MetCon – AMRAP in 4 min:
You can come up for air now. The release is upon us. CrossFit Ktown Open workout 12.8:
-Rest 10 minutes
-8 min AMRAP of Thrusters @ 60% – 5 burpees on the minute every minute beginning with 0
Base score is 500. You then subtract your row in seconds. And then you add your total number of completed thrusters. A 1:32 row with 46 thrusters would give me a 500-92+46=454.
In the video I incorrectly said thrusters at 65%. I’m sorry. I was drunk. And incredibly wrong. Have the heart to forgive me.
I hope you enjoyed the raw, one-take video,
P.S. – Please don’t freak out as I just uploaded the video and it is processing. Let’s keep the texts down in the teens tonight.