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Warm up: General thru ...

Thruster

Running Jackie

CrossFit - Fri, Apr 4

Warm-up

Warm up: General thrusters/shoulders (AMRAP - Reps)

2 mins machine

2 mins machine (different)

2 x

10 banded good mornings

10 banded shoulder press

10 swimmers

10 arch ups

10 Sumo squat with twist (5 each side)

Heavy

Thruster (Every 2.5 minutes, complete 2 thrusters (building in weight) and 10 pushups. Complete 6 rounds.)

Thruster

Metcon

Running Jackie (Time)

For time:
800m run
50 thrusters @ 20/15kg
30 pull-ups

Want to see some of these movements in action? Check out our .