Main – CrossFit
SKILL
– Spend 15 minutes going over the Thruster with a 20kg barbell only
x3 Front squat
x3 Push press
x3 Thrusters
x3 Thrusters making sure not to press early
– Spend 5 minutes warming up the chest to bar pull-ups
SCALING
– Kipping pull-ups
– Jumping chest to bar pull-ups
– Spend 10 minutes warming up to the weight for the WOD
Metcon (AMRAP – Reps)
WOD
AMRAP in 7 minutes, of;
– 3 Thruster (30kg/45kg)
– 3 Chest to bar Pull-ups
– 6 Thrusters
– 6 Chest to bar Pull-ups
– 9 Thrusters
– 9 Chest to bar Pull-ups
– 12 Thrusters
– 12 Chest to bar Pull-ups
15,15, 18,18, 21,21, etc
SCALING
– Banded Chest to bar pull-ups
– Jumping Chest to bar pull-ups
