A. Work up to Heavy 1 Rep Thruster (from rack)
B. 12:00 EMOM: Increasing Thrusters (95/65)
*1 thruster on min 1, 2 on min 2, etc…after each set,
complete as many Strict Pull-ups as possible (score Pull-ups)
C. NFT – 50 Wipers (r+l=1)
A. Snatch Grip Deadlift 5 – 5- 5 – 5 – 5
B. 5 Rounds for time:
300 Meter Row
30 Double Unders (3:1)
10 Deadlift (225/155)
1:00 REST
C. Mobilize
A. OHS 3 – 3 – 3 – 3 – 3 (from Rack)
B. For max Reps:
0 – 3 Minutes: Slam Balls
3 – 6 Minutes: Ab Mat Sit-up with Slam Ball
6 – 9 Minutes: OHS (pick weight)
9 – 12 Minutes: Muscle Ups (1:30 Ring Dip/1:30 Ring Row)
12 – 15 Minutes: “L” Sit Holds (for seconds)
A. Skill – Work up to max Box Jump Height
B. For Time:
25 – 20 – 15 – 10 – 5
K2E
Ring Push-ups
* in b/t sets: 20 Box Jumps (24/24″)
5 Rounds of 3:00 Work/3:00 REST
200 Meter Run
7 Squat Cleans (M:155/135/115-W:105/95/75)
Max STOH
Come Join us for the PROGENEX Saturday Main Event at Backcountry CrossFit….OPEN WOD 15.4!!!
A. 10:00 Skill Work – Kipping HSPU or P. Clean
B. For time:
800 Meter Run (10 Laps if cold)
50 Russian KB Swings (24/16 kg)
50 AB Mat Sit-ups
400 Run (5 laps)
40 Russian KB Swings
40 AB Mat Situps
200 Run (3 laps)
30 Russian KB Swings
30 Ab Mat Sit-ups
A. 6:00 AMRAP
200 Meter Row
10 Bench Press (135/95)
2:00 REST
B. 6:00 AMRAP
5 Strict Pull-up
20 Wt. Lunge Steps (45/25,ea=1)
2:00 REST
C. 10:00 AMRAP
200 Meter Row
5 Strict Pull-up
10 Bench Press
20 Wt. Lunge Steps (45/25,ea=1)
