12/8/16

161208

Warm-up

3 rounds
8 wall balls
8 burpees
8 situps

Front Squat (5x3 front squat no tempo @ 75% ; 3 min rest )

Metcon (AMRAP - Reps)

75 seconds for each of the following 75 seconds rest

10 Thrusters 95/65
10 feet together burpees
10 chest to bar pullups

15 thrusters
15 feet together burpees
15 chest to bar pullups

20 thrusters
20 feet together burpees
20 chest to bar pullups

Competition

Metcon (AMRAP - Reps)

75 seconds for each of the following 75 seconds rest

15 Thrusters 95/65
15 feet together burpees
15 chest to bar pullups

20 thrusters
20 feet together burpees
20 chest to bar pullups

25 thrusters
25 feet together burpees
25 chest to bar pullups

Published on by crossfit reflexion.