CrossFit Cochrane – CrossFit
Thruster (Heavy set of 2 reps)
1st lift may be a squat clean thruster
Metcon (AMRAP – Rounds and Reps)
17 Min AMRAP
Run Buy— 400M as a Team
Add 1 rep increase per round:
1 Ring Rows
1 Shoulder to Overhead
Teams of 3-4
-The entire team must complete the round before moving onto the next round.
-Work can be split up work in any way. Athletes can maintain the same station per round or change to another station or split up reps or cycle reps with the group.
-Split the work up into any format.
-Only 1 person on one station at a time, multiple stations at once.
– No RX version, as some athletes may need to scale weight.
-Get the round done and move onto the next. Don’t lose track on what round you’re on. Set up a plan and have fun!
– 1 Barbell per team (2 if mixed male/female). 75/55lbs.
– WB 20/14lbs (10’/9′ target)