Metcon 12/09/2017


CrossFit Sine Pari – CrossFit

PARTY TONIGHT – please bring an appetizer to share. Thank you!!

Warm-up

50 Double Unders

10 Jumping squats

40 Double Unders

10 Air Squats

30 Double Unders

10 Lunges

20 Double Unders

10 Strict Pull-ups

10 Double Unders

Metcon

CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:

100/65 Thruster, 3 reps

3 Chest to bar Pull-ups

100/65 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100/65 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100/65 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100/65 pound Thruster, 15 reps

15 Chest to bar Pull-ups

100/65 pound Thruster, 18 reps

18 Chest to bar Pull-ups

100/65 pound Thruster, 21 reps

21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Warm-up

10 minute REST

Metcon

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

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