Thursday, April 28 WOD

Buy-In: 3 Rounds of the “New and Improved” CFA warm-up

WOD: CrossFit Games Open 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:

  • 100 pound Thruster, 3 reps
  • 3 Chest to bar Pull-ups
  • 100 pound Thruster, 6 reps
  • 6 Chest to bar Pull-ups
  • 100 pound Thruster, 9 reps
  • 9 Chest to bar Pull-ups
  • 100 pound Thruster, 12 reps
  • 12 Chest to bar Pull-ups
  • 100 pound Thruster, 15 reps
  • 15 Chest to bar Pull-ups
  • 100 pound Thruster, 18 reps
  • 18 Chest to bar Pull-ups
  • 100 pound Thruster, 21 reps
  • 21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Cash-Out: 1 mile run.

  • 1st 200 meters at 70% effort
  • 2nd 200 meters all-out
  • 3rd 200 meters at 70% effort
  • 4th 200 meters all-out
  • 5th 200 meters at 70% effort
  • 6th 200 meters all-out
  • 7th 200 meters at 70% effort
  • 8th 200 meters all-out

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

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