WOD 3.10.15

Main – CrossFit

Warm-up

Coaches Choice

Gymnastics

Pull-ups (Chest to bar, butterfly, kipping… 4 X 8)

Metcon

Thruster Ladder (AMRAP – Reps)

EMOM – 5 Thrusters

For minutes 1-5 use 75#/45#

For Minutes 6-10 use 95#/65#

For Minutes 11-15 use 115#/85#

For Minutes 16-20 use 135#/105#

Continue adding 20# every 5 minutes until failure. Record total reps done.
Scale appropriately to get into the 11th minute.

Cash Out

30 Hang Power Cleans – RACE (Time)

30 – HPC 95#/65# Sprint

RX + = 115#/75#

Cool Down

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