CrossFit South Rockland

Tuesday, September 2, 2014

Day #38 Week #8 Volume



Warm up   
400m run
Strict ring dips to true support
Pull over to support
Good morning
OHS
GHD sit ups

Skill
Movement standards

WOD
CrossFit Open 13.5
4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups

If 90+ reps are performed, this becomes an 8-Minute AMRAP.

If 180+ reps are performed, this becomes a 12-Minute AMRAP.

Continuing until you do not complete 90 reps.

CFE
Warm up
2K row TT

WOD
12 minute AMRAP
10 CTB pull ups
10 Thrusters w/65 m/100



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