Comp May 4.16

Perdido Bay CrossFit – Competitors Training

Competitors Program Warm-up 2 (No Measure)

2 Sets Max Effort:

Pistols, Handwalking, T2B, Pull-ups, HSPU

Part A

Overhead Squat (5 x 5 increase weight)

Part B

Metcon (No Measure)

Rope Climbs

5 rope climbs in a row

4 rope climbs in a row

3 rope climbs in a row

During the course of your training session get in the prescribed climbs.
Record in note box if you were able to get all done

Part C

Metcon (Weight)

3 Rounds for time of:

20 Thrusters, 135/115/95/85/75/65

1 minute between rounds
Choose your weight but go unbroken at least on the first set

Part D

Metcon (Weight)

Bicep and tricep work

4 x 8 bicep curls

4 x 10 tri extensions