October 28, 2016

A. Warm Up

10 minutes of general movement, focus on hips and shoulders. 

B. Thruster (1 x 3RM)

C. CrossFit Open 16.5 and 14.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Bar Facing Burpees
Men use 95 lb.
Women use 65 lb.