A. EMOM x 10 minutes:
‘X’ Gymnastic Pull
*Choose a movement and repetitions based upon difficulty.
B. 15 minutes AMRAP:
10 Push-ups/Dips/Handstand Push-ups
Run 180m
*Choose a push movement that allows you to work through at a steady pace.
Photo: Cam. Smile or gimmace – you decide. Whatever it is, it works for this guy, so is worth a try. Thank you @Grant_a_w photography.
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17.3 Rx’d (please refer to the CrossFit Games website for workout variations) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb. *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches, 225 lb. *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches, 245 lb. Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch 265 lb. *If all reps are completed, time cap extends by 4 minutes.
