GYMCORE CROSSFIT WOD FRIDAY, APRIL 5, 2013
WARMUP:
INSTRUCTOR LEAD GROUP WARMUP
WOD:
CROSSFIT GAMES OPEN WOD 13.5
AMRAP 4 MINS.
15 THRUSTERS 100/65
15 CHEST TO BAR PULLUPS
(IF 90 REPS ARE COMPLETED WITHIN 4 MINS.) ADD AN ADDITIONAL 4 MINS.
(IF 180 REPS ARE CPMPLETED WITHIN 8 MINS.) ADD AN ADDITIONAL 4 MINS.
(IF 270 REPS ARE COMPLETEED WITHIN 12 MINS.) ADD AN ADDITOINAL 4 MINS.
ETC AND SO ON…
MODIFIED VERSION FOR CLASS
AMRAP 10 MINS.
15 THRUSTERS 100/65
15 CHEST TO BAR PULLUPS
AFTERMATH:
3 ROUNDS
200M RUN
9 RING DIPS
COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH
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