012817

8am OLY & CF Intro

9am Advanced and CF Endurance

Strength
Squat Clean
15 Mins to find 1RM

MetCon(Time)
CrossFit Games Open 11.6 

7 Min AMRAP in:

3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

MetCon(Reps)
"CrossFit Games Open 11.1 and 14.1"

10 AMRAP 

30 Double-Unders
15 Power Snatches, (75/ 55)

10am Community WOD

Metcon (Time)
6 Rounds

30 Burpees
25 G2OH (35/25)
20 SDLHP (70/53)
15 Unbroken Wall Balls (20/14)
10 Pull Ups
30 sec hollow hold

*At the start of each round remove the top most movement.

SCALED

6 Rounds

30 Burpees
25 G2OH (35/25)
20 SDLHP (70/53)
15 Unbroken Wall Balls (20/14)
10 Pull Ups
30 sec hollow hold

*At the start of each round remove the top most movement.

Metcon (AMRAP - Reps)
*3 Partner WOD

5 Rounds

P1 = Max GHD Sit Ups
P2 = Max Russian KBS (70/53)
P3 = Max Calorie Row

SCALED

*3 Partner WOD

5 Rounds

P1 = Max GHD Sit Ups
P2 = Max Russian KBS (35/26)
P3 = Max Calorie Row