Friday Workout: Front Squat, Pull-up, Thruster, DU Intervals

STRENGTH

Front Squat, 3-3-3-3

*Build each set to a heavy set of 3, rest 90-120 seconds between sets

WOD

Level 1

3 Sets for Total Time:

  • Ring Row x 10
  • Dumbbell Thruster x 15
  • Jump Rope Single x 50
  • Burpee x 5
  • Rest 2 Minutes

Level 2

3 Sets for Total Working Time:

  • Chest to Bar Pull-up x 10
  • Thruster (115/85) x 15
  • Double Under x 50
  • Rest 2 Minutes Between Sets

Total working time = finishing time minus rest intervals (4)

ANNOUNCEMENTS

  1. BRING A FRIEND DAYS are happening this month! One more next week! (Feb 24)
  2. 2016 CrossFit Games Open: Registration for the 2016 CrossFit Games Open is Live!  Head on over to the CrossFit Games Website for details and get yourself signed up!

2 thoughts on “Friday Workout: Front Squat, Pull-up, Thruster, DU Intervals

  1. FS: 135. 155, 155, 165#
    WOD: 8:01 @90#, regular pull ups

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