12/19/2015

C2 – CrossFit

Warm-up

(No Measure)

3 Rounds

20 Alt. Piston Pushdowns; Rest :60

100m FW (Heavy); Rest :60

12-15 Unsupported L-Sit DB Press; Rest :60

Metcon (AMRAP – Reps)

Every 2:00 for 6:00 (3 Sets)

HSPU

Set 1: 3-4 Kipping

Set 2: 3-4: Kipping

Set 3: ME Set
**Only score ME Set

**Once you come off the wall set is over

Gymnastics

Metcon (AMRAP – Reps)

Every 2:00 for 6:00 (3 Sets)

Pull Ups

Set 1: 3-4 Kipping

Set 2: 3-4: Kipping

Set 3: ME Set
**Only score ME Set

**Once you come off the bar set is over

Conditioning

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

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