December 8, 2017 Josh Rogers

12.5

Ready to rock.

 

 

**Announcements, etc…”

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CROSSFIT

S&P Cycle: squat – pull – press – pull – OFF

12.5

Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (100/65)
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.

 

 

CSPORT

A. AMRAP in 10 min:

  • 20 cal airbike
  • 15 burpees

(15 weighted situps + 90 sec plank)

B. AMRAP in 10 min:

  • 200m run
  • 30 squats

(15 weighted situps + 90 sec plank)

C. AMRAP in 10 min:

  • 50 double-unders
  • 20 jumping pullups

(15 weighted situps + 90 sec plank)

Comment (1)

  1. Scott L

    Class WOD

    12.5 = min 1-4 @ 70 reps RX, min 5-8 @ 37 reps

    Total reps = 107

Comments are closed.