Friday 2/17/2017

A.  Strength

Front Squat  

1x5@85-95% 

3x5@75% 

B.  Metcon

CrossFit Games Open 13.5
4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups

If 90+ reps are performed, this becomes an 8-Minute AMRAP.

If 180+ reps are performed, this becomes a 12-Minute AMRAP.

continuing until you do not complete 90 reps.

C.  Gymnastics  

Posted on www.hypegymnastics.com 

D.  Conditioning  

27-21-15-9 

Cal Assault Bike  

Hang Clean 135/95

GHDSU

E.  Accessory Work/Warmup

2K Row - 75% 

100 Perfect Air Squats

100 Perfect Push-ups