Member Mayhem WOD #5

CrossFit Boro – CrossFit

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2/11/16 (No Measure)

k-star lunge


500m row

3 rounds

6 thrusters

6 kipping swings

warm up to thruster weight

A: Chest-To-Bar Pull-ups (Warm-up C2B and Pull Ups for 5 mins)

B: CrossFit Games Open 13.5 (AMRAP – Rounds and Reps)

4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups

If 90+ reps are performed, this becomes an 8-Minute AMRAP.

If 180+ reps are performed, this becomes a 12-Minute AMRAP.

continuing until you do not complete 90 reps.

15 thrusters 65#/45#

15 pull ups


barbell internal rotation smash

quad smash

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