June 1, 2017

CrossFit: 

Warm Up:
3rds
25 Double Unders / Practice
3 :05 HS Hold :03 Eccentric
10 Front Squat (Build)

Alternating EMOM: 10min
Min 1: 5 HSPU
Min 2: 5 Box Jump (30/24)

WOD:
“What’s a Thruster”
21 Thrusters (95/65)
50 Double Unders (3:1)
15 Thrusters (115/85)
50 Double Unders
9 Thrusters (135/95)
50 Double Unders
6 Thrusters (155/115)
50 Double Unders
3 Thrusters (165/125)

BodyFit: 111

Warm Up:
4rds
20 Double Unders / Practice
8 Goblet Squat
10 Single Arm KB Press

Skill:
Turkish Get Up

WOD:
7min AMRAP
3 HSPU
1,2,3,4…. Box Jumps (24/20)
Rest 4min
For Time
21-15-9
DB Thruster 50/35)
42-30-18
Double Unders (3:1)
Rest 4min
For Time
500m Run
13 Pullups
22 KBS – American (53/35)
16 Step Ups
1/1 Turkish Get Up