Work your way up to a heavy deadlift or bench press
B
“CrossFit Open Event 13.5″
Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (100/65 lbs)
15 Chest-to-Bar Pull-Ups
If 90 reps (3 rounds) are completed under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed under 8 minutes, time extends to 12 minutes.
For the purposes of our training for the Open…if you complete 6 full rounds under 8 minutes, just pat yourself on the back and save the rest for the Open in case this one pops up again.
C.
Row 2000 Meters @ 80%
or Run 1 Mile
