WOD Thurs 11-10-16

CROSSFIT

A, EMOMx10:
Odd: 1 Rope Climb (Comp L-Sit Rope Climb)
Even: 100M RUN *** COMP PREP
B. For Time 5-4-3-2-1 (12 min cap)
– Cleans (135/95)(185/115)(225/135)
– Burpee Ring Muscle-ups OR BURPEE BU (Scale to Burpee Pull Up)
C. Open 13.4 – AMRAP 7:
3 Clean & Jerks (95/65) (135/95)
3 Toes-to-Bar
6 Clean & Jerks
6 Toes-to-Bar
9 Clean & Jerks
9 Toes-to-Bar
…and so on, until time expires

HITCON

AMRAP-20
Row 300/250/200 according to ability (roughly 60 to 75 seconds fresh)
Zig Zag Run with heavy ball
20 Mountain Climbers

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