6 min Row or Dyne
10-15 sec sprints on the min
or 2 flat loops
4 min partner med ball toss
mobility 1 min each
squat with KB
warm up movements to # and ten reps of both thrusters and pull-ups
CrossFit Games Open 13.5
Complete as many rounds and reps as possible in 4 minutes of:
15 Thruster 100/65#
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
MOD & Foundational
Amrap 10 Mins for total reps of
15 Thruster (coach approved #)
15 Pull-ups (kips or burpee jumping)
Jog the loop immediately post WOD
12 Minute Volume training of a weightlifting weakness