February 28, 2018
Strength: Thruster
3 Rep Thruster (from the rack)
*15 minutes – build to heavy 3 rep
Metcon:
5 Rounds for time:
20 GHD Sit ups
10 Thrusters (115/75)
COMPETITIVE CROSSFIT CLASS – 5:30pm
Every 2:00 x 7
Front Squat + Push Press + Thruster Complex*
1 Rope Climb
*Build to heavy complex – Barbell must come from the ground, No Racks!
Rest 5:00
3 Rounds for time:
40 Wall Balls (20/14)
30 GHD Sit ups
20 Calorie Assault Bike
10 Ring Muscle ups (Scale = 10 Strict Ring Pull ups + 10 Strict Ring Dips)
