Thursday 4-4-13

We found out tonight what our last Open workout is and it’s going to be a crazy ride!  Just Fran evened out!  So instead of 21-15-9, its 15-15-15. There’s a bit more to it than that, so head over to games.crossfit.com for more info.

Swink Fundamentals Skill: Pullups & Thrusters 3×5 Negatives

40-30-20-10 -Calorie Row -Pushups -Situps

Swink Performance 3×5 Back Squat Skill: C2B & Thrusters

2 Options for your workout:

#1 3 Rounds of 13.5 -15 Thrusters (100/65) -15 C2B Pullups

Long recovery row and foam roll/lax ball

#2 3:00 AMRAP -12 Box Jumps (24/20) -30 DUs Rest 1:00 3:00 AMRAP -10 Box Jumps -25 DUs Rest 1:00 3:00 AMRAP -8 Box Jumps -20 DUs