Fran Throat

CrossFit Gulch – CrossFit

Weightlifting

Back Squat (3RM )

In 25mins

Establish 3RM

Then,

3×5 @ 70-80% of today’s 3RM

Back Squat (3×5 @ 70-80% of todays 3RM)

Metcon

CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:

100/65 Thruster, 3 reps

3 Chest to bar Pull-ups

100/65 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100/65 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100/65 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100/65 pound Thruster, 15 reps

15 Chest to bar Pull-ups

100/65 pound Thruster, 18 reps

18 Chest to bar Pull-ups

100/65 pound Thruster, 21 reps

21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
1 “round” = completion of both thrusters and C2B.

Ex.

Finishing the round of 6 thrusters and C2B = 2 rounds (round of 3’s + round of 6’s)

Address
3 Cannery Row St. 103 Nashville, TN 37203
Phone
615-712-7147
Open hours
05-10