Friday 3.23.18 CrossFit

Join us for one BIG FRIDAY NIGHT LIGHTS to celebrate and BLOW IT OUT for 18.5.
We’ll have a DJ, pizza, beer and lots of fun.ย Even heats for your team!
Sign up for a heat time
Ardmore – Click Here
Wayne – Click Here

Metcon Prep

3 Rounds at Game Speed
4 Thrusters
4 C2B Pull-ups (or Chin over bar)
**add weight each set of thrusters

Metcon

CrossFit Games Open “18.5”

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

Intent:ย Open WOD 18.5. Be smart with your thrusters in terms of output. Break when you have to and keep your heart-rate at bay. C2B Pull-ups will be largely dependent on your ability, but break you sets well before fatigue sets in. Try to avoid getting to a place where you’re staring at the bar waiting to recover.

$ Out

10-15 Minutes of Low Effort Work @50-60% of Bike, Run, Ski Erg, or Row

 

By | 2018-03-22T21:44:14-04:00 March 22nd, 2018|WOD|Comments Off on Friday 3.23.18 CrossFit