3/11/19

Crossfit RXD – Strength & Conditioning

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CrossFit Games Open 12.5 (AMRAP – Rounds and 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

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Metcon (Weight)

Emom 8 minutes:

2 Front Squats @ 70% of 1rm
If you don’t know what your 1 rm is then use a weight that is easily doable at a moderate weight

Supplemental

Metcon (Time)

30 Ring Muscle ups for time

*complete 5 Burpee Box Jump Overs at the top of every minute starting with minute 0


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