18.5 SATURDAY!

3/24/18 18.5

A. CrossFit Games Open 18.5  (Ages 16-54)  11.6 and 12.5 (AMRAP - Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

Suggested Warm Up:

2 minutes light row
10 Spiderman Lunges
10 Lateral Leg Cradle to Lunge
10 Inchworms
10 Shoulder Circles
10 I Y T

W/a green band around the feet: 2x through
10 Forward Monster Walk
10 Backward Monster Walk
10 Lateral Walk e. way

W/a red or blue band:
10 band pull aparts overhand grip
10 band pull aparts underhand grip
10 band shoulder press e. arm

Movement Prep:

5 Scap Pulls
5 Kipping Swings
2 Pull Ups
2 C2B
3 Thrusters controlled focusing on breath