WARMUP
WHITE BOARD
STRENGTH
STRENGTH I
EMOM 12:
3 back squats
– Build up to 50% or slightly more and hold the same load across all 12 sets (straight sets).
WOD
RX
AMRAP 7:
3-6-9-12… etc.
Thrusters (65/100 lb)
Chest-to-bar pull-ups
Level 2
AMRAP 7:
3-6-9-12… etc.
Thrusters (55/75 lb)
Kipping pull-ups
Level 3
AMRAP 7:
3-6-9-12… etc.Thrusters (35/45 lb)
Jumping chest-to-bar pull-ups
INTENDED STIMULUS
Into the round of 15.
Unbroken thrusters through the round of 9 reps.
Chest-to-bar pull-ups in sets of 3 or more.
Final workout of the 2018 CrossFit Open.
SKILL WORK
Post-workout:
3 sets:
5-15 GHD sit-ups–
Rest 1:00-2:00 between sets.
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