Main – CrossFit
Coach Led Warmup (No Measure)
Metcon (AMRAP – Rounds)
Every minute, on the minute, for as many minutes as possible…
Thruster + Push Press
*Minute 1 – RX+ 155/105 RX 95/65
*Minute 2 – 165/110 105/70
*Minute 3 – 175/115 115/75
*Minute 4 – 185/120 125/80
*Minute 5 – 195/125 135/85
…and so on until you fail an attempt.
No second chances, you must stick the first attempt or you terminate the set and you’re done.
Back Squat (6x4x2x1x1 building to 95% in 12:00)
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 5 minutes of:
10 Chest-to-Bar Pull-Ups
10 Alternating Pistols
10 Kipping Handstand Push-Ups
(I don’t love kipping HSPUs, but we’re only a few weeks out from the Open, and I need you all to be prepared for anything. That said, if you’re not comfortable kipping and/or the Open isn’t your primary goal, I would suggest performing 5 strict handstand push-ups instead of 10 kipping.)
Rest exactly 2 minutes, and then…
Complete as many round and reps as possible in 5 minutes of:
10 Burpee Box Jumps (24″/20″)
10 Shoulder to Overhead (135/95 lbs)