12/1/16

Warm-up

3 rounds
7 barbell thrusters
7 situps
200 meter jog

3 rep thruster(7x3 )

7 sets to build to heavy as possible 3 rep thruster

sets can be taken from the a rack cannot be dropped for the set to count. 3 min rest

Metcon (AMRAP - Rounds and Reps)

14 min amrap
9 bar facing burpees
9 shoulder to overhead 115/75
9 hand release pushups

Competition

3 rep thruster(7x3 )

7 sets to build to heavy as possible 3 rep thruster

sets MUST BE TAKEN FROM THE GROUND

Metcon (AMRAP - Rounds and Reps)

14 min amrap
9 bar facing burpees
9 shoulder to overhead 115/75
9 hand release pushups

Published on by crossfit reflexion.