Monday 12042023

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.