Westbound CrossFit (Coach Loni)
0900 (18 of us)
Warm Up
Echo bike
Air squat
Inchworm
Ring row
Pulling warm-up
Thruster warm-up
Conditioning
9 Thruster (185/125lb.)
42 pull Up
15 Thruster (165/115lb.)
30 Chest to bar pull up
21 Thruster (135/95lb.)
15 Bar muscle up
Goal: Sub 13:00
Cap: 17:00
Intermediate: Thrusters: 135/95, 115/85, 95/65lb.
Pulling variations: Banded pull up, Banded chest to bar, jumping or banded bar muscle up
Baseline: Thrusters: 55/35lb., 45/25, 35/15lb.
Pulling variations: Leg supported pull up, inverted row or ring row, 1 Ring Row + 1 Push up = 1 BMU
I scaled to 75-65-45 for the thrusters and ring rows-jumping pull-ups-kipping pull-ups. I was moving well and finished in 12:15. The scaling was ideal for me.
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