Crossfit 213 Downtown Los Angeles WOD 1/23/17

Monday:

Warm-up: Hip mobility + Glute Activation

Strength/Skill:

    Work up to 83.5% of 1RM Back Squat

*Use your Calculator on your phone to get the accurate Percentage

    Then: 8 sets of 4 reps @ 83.5%

Metcon:

    Open Workout “12.5”

    7 Minute AMRAP of:

    3 Thrusters (RX:100/65lbs) (INT:75/55lbs)

    3 Chest-to-Bar Pull ups

    6 Thrusters

    6 Chest-to-Bar Pull ups

    9 Thrusters

    9 Chest-to-Bar Pull ups

12,12-15,15-18,18-21,21-24,24 Etc. Keep increasing by 3’s until the 7 minutes are up

Rest 2 Minutes

Then: 5 Minute AMRAP

    600m Row

    Right into Max American Kettlebell Swings (RX:45/25) (INT:35/15)

    *Score = Total # of KBS