180317

1
Jan

180317

CrossFit

View Public Whiteboard

Warm-up

Metcon

Toe Drag (Time)

Teams of 3

25:00 AMRAP

3,000/2,400 Meter Row

Directly into…

50 Toes to Bar

50 Bar-Facing Burpees

50 Thrusters (95/65)

50 Toes to Bar

50 Bar-Facing Burpees

50 Thrusters (115/80)

50 Toes to Bar

50 Bar-Facing Burpees

50 Thrusters (135/95)

Teams will breakup work as they see fit, completing all of one station before moving to the next. Athletes will start by completing the row buy-in. This only happens once today, with the rest of the time spent completing the triplet. The thruster weight increases each round. These should be weights that athletes are capable of completing 21+, 15+, and 9+ repetitions unbroken respectively. It is ok if teams have multiple barbells if athletes are using different weights to ensure everyone hits the correct stimulus. If athletes happen to get past the final barbell, they will repeat the toes to bar, burpees, and then add 20/10 to the barbell. Teams of 1 man and 2 women will complete 2,600 Meters, while teams of 2 men and 1 woman will complete 2,800 Meters.