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092513 CrossFit

25
Sep

092513 CrossFit

Main – CrossFit

Shoulder Press (3x10x90 across)

Metcon (AMRAP – Reps)

EMOTM for 10 minutes:
5 Push Presses
10 Kipping Pull-ups (No Butterfly or bands)

Games 155/105
Regionals 135/95
Open 115/85
Throwdown 95/65

The Fresh Prince of Barbell (AMRAP – Reps)

With a 15-minute running clock, complete the following:

3 rounds of:
9 HSPU
25 Double-unders
68 Lunge steps (total)

Then, with the remaining time, AMRAP of:
Shankle Complex 165/115

Score is total reps of Shankle Complex.

Shankle Complex equals 3 Clean Pulls with a shrug + 1 Hang Squat Clean + 2 Jerks