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083013 CrossFit

30
Aug

083013 CrossFit

Main – CrossFit

Thruster (10-min to work up to 1RM)

Metcon (AMRAP – Reps)

EMOM for 16-min:
Even: 5 Thrusters 135/100
Odd: 3 Ring Muscle-ups

** Muscle-ups = 6 CTB Pull-ups

If you don’t complete the set amount of reps, check as a penalty. At end of 15-min, 5x Burpees for every miss rep with a maximum of 50 Burpees to be completed before moving onto next test.

Games 155/110
Regionals 135/100
Open 115/85
Throwdown 95/65

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups