Max Effort Upper
Strength
Shoulder Press (1RM – Strict Press with earthquake bar)
WOD
“Legless”
2013 CrossFit Games Friday Night Event
For Time:
27 Thrusters (95,65)
4 Legless Rope Climbs
21 Thrusters
3 Legless Rope Climbs
15 Thrusters
2 Legless Rope Climbs
9 Thrusters
1 Legless Rope Climb
**12min Cap
**1 rope climb modification = 1 Rx rope climb
**If you do not complete in 12 min. add 1 sec. for every rep not completed
For Time:
27 Thrusters (95,65)
4 Legless Rope Climbs
21 Thrusters
3 Legless Rope Climbs
15 Thrusters
2 Legless Rope Climbs
9 Thrusters
1 Legless Rope Climb
**12min Cap
**1 rope climb modification = 1 Rx rope climb
**If you do not complete in 12 min. add 1 sec. for every rep not completed
Special Strength
4×8 Chest Supported Barbell Row
http://conjugatefitness.wistia.com/medias/6rre8wvcap
http://conjugatefitness.wistia.com/medias/6rre8wvcap
Special Strength
3×12 Barbell upright row
Abs/Core
100 Barbell Side bends (L+R=2)
http://conjugatefitness.wistia.com/medias/jc0m7gwm6d
http://conjugatefitness.wistia.com/medias/jc0m7gwm6d
Finisher/Recovery
100 banded pull aparts
Announcements
Saturday, 1.17.15 – Happy Hour and Auction
Women: micro bands + 15# KBs
Men: micro band + 25# KBs