Saturday – 130329

Warmup

5 Minute Spealler Warmup

WOD

21-18-15-12-9-6-3

Thrusters 95/65

Bar Facing Burpees

FINISH OR QUIT!

It’s finally here. The last workout of the 2014 CrossFit Games Open. What. A. Doozy.

168 reps

84 Thrusters

84 Burpees (and to add insult to injury, bar-facing burpees)

No time limit.

We’ll talk about strategy and whatnot at the beginning of class, but you can of course email, message, or text us if you can’t wait until then – you can call, but only if you want to leave me a funny voicemail. Here is a brief rundown of what you can expect:

If you are signed up for the Open, try to show up early and plan on staying a little late. We will run two heats of Open competitors, and there is the possibility of each heat taking a few minutes.

If you are not signed up for the Open, it is business as usual. Come in, get warm, and hit an appropriately scaled version of this workout. Here are a couple examples of possible alternatives:

Alt 1

21-18-15-12-9-6-3

Thruster 75/45 (or 45/30, or 35/15, or whatever really)

Burpee (non-bar facing)

Alt 2

21-15-9

Thruster 95/65

Bar-Facing Burpee

Alt 3*

Run 3 miles

21-20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Thruster 155/105

Bar-Facing Burpee through ring of fire located 8′ above the bar

*You must provide your own ring of fire and recruit local firefighters if you choose Alternative #3.

 

 

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