Posted: 24th March 2014 by jruffing27 in Uncategorized
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Main – CrossFit

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Warm-up (No Measure)

10 push-ups
10 air squats
5 burpees
10 push press with pvc/bar
10 front squat with pvc/bar
5 burpees
10 thrusters with pvc/bar
5 burpees


Metcon (AMRAP – Reps)


100 thrusters 100/65
5 burpees EMOTM

20 minute time cap.

The traditional weight for this workout is 135/95. We are going to use the thruster weight that has been used in the Open.

Everyone will work for 20 minutes. You are done on thrusters if you fail to get at least one during any minute interval. Continue on doing 5 burpees each minute until time runs out.

Score total number of thrusters that you completed.


Warm-up (No Measure)

50 total back extensions
Mobilize shoulders with rollers and bands.

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