190122

CrossFit Pally – CrossFit

Weightlifting

Split Jerk (20 minutes find a max)

warm up with 3 sets :40/:20 footwork drills and some KB shoulder work

Metcon

CrossFit Games Open 13.5 (AMRAP – Rounds and Reps)

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.
If you think you can do this wod as described, go for it!

Metcon (Time)

CP Pally Open 13.5 Wod

6 Rounds for Time:

10 Thrusters 75/55

10 Pull-ups
Scale options:

Jumping C2B or jumping pull ups, scale weight so that at least first set can be UB