Friday, March 23 Gym Open @ 6:15am

PREPARATION:

  • Row 500m
  • 10 Thrusters with bar
  • 5 Chest to Bar Pull Ups
  • 6 Thrusters with 65/35
  • 4 Chest to Bar Pull Ups
  • 4 Thrusters with 100/65
  • 2 Chest to Bar Pull Ups

STRENGTH:

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Met-Con WOD:

OPTION 1>

WORKOUT 18.5
Complete as many reps as possible in 7 minutes of:

  • 3 thrusters @ 100/65 (or 65/45 scaled)
  • 3 chest-to-bar pull-ups (or jumping pull-ups scaled)
  • 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 thrusters
  • 15 chest-to-bar pull-ups
  • 18 thrusters
  • 18 chest-to-bar pull-ups

and so forth

Option 2>

  • Row 600m=500m-400m-300m-200m-100m
  • REST 2:00 between sets
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About crossfitcphs

PE Teacher at Carleton Place High School
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