Friday 2/19/2016

A.  Strength

  Strict Press 

5x5@80-85% 

Deadlift 

5x5@80-85% 

B.  Metcon

CrossFit Games Open 13.5 

Complete as many rounds and reps as possible in 4 minutes of:

100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

C.  Assault Bike

10 rounds

:30 Max Effort

:30 Rest

*Score is total calories.  

D.  Conditioning  

3 rounds  

75 Double Unders

25 GHDSU

25 HSPU

E.  Accessory Work

Dead Hang  

3xME

Good Morning 

3x10