Thursday, June 16, 2016

 Jim knocking out the Push Presses!
Arm/Leg Swings
2 rounds of:
250m Row
10 Shoulder Dislocates
10 Thrusters (empty bar)

MOD (20:00 CAP)
500m Row
(Take several warm-ups)
Set rower to countdown from 500m
Post time including 10ths of seconds in comments

7:00 AMRAP of:
3 Thrusters 90/53#
3 Pull-ups
6 Thrusters 90/53#
6 Pull-ups
9 Thrusters 90/53#
9 Pull-ups
12 Thrusters 90/53#
12 Pull-ups
15 Thrusters 90/53#
15 Pull-ups
(continue this pattern until the 7:00 minutes have expired)

Rx+ =CrossFit Games Open 11.6
Same pattern as above with 100/63# and C2B Pull-ups
Scaling for Men Masters 55+ 90/53# and CTB pull-ups
Women Masters 55+ chin must break horizontal plane of bar

rest 4:00

Tabata Sit-ups -8 rounds :20/:10
score is your lowest number of reps

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