CF Games Open 16.5 or MF 897

March 28 2016

CrossFit ABF – CrossFit Personal Training

Do 16.5 if you missed it last week. Those who do not wish to redo 16.5 should do MF 897.

Warm-up

(No Measure)

6 min AB ride very slow

Every other minute sprint 10 calories

Then

Front rack and OH mobility

Metcon

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

Metcon

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

Warm-up

(No Measure)

3 SLOW rounds

10 Calories

9 Empty bar hang power snatch

8 HSPU (strict if possible)

Weightlifting

Split Jerk (Build to a heavy 3)

Metcon

Metcon (AMRAP – Reps)

AMRAP 7 minutes – Climb the ladder

3 Assault Bike calories

3 Toes to bar

6 Assault Bike calories

6 Toes to bar

9 Assault Bike calories

9 Toes to bar

Scaled

Toes to KB

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