Desert Sky Fitness – H.I.I.T.

Warm-up

Warm-up (No Measure)

3 rounds:

200m Run

10 Thrusters (increase weight each round)

3 Burpee Inch Worms per leg

10 Superman CTB PU

Screaming Pigeon

Banded OH

Metcon

CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Metcon

Crossfit Open 11.6 and 18.5 Scaled (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters (65/45)

3 Jumping Chin Over Bar Pull Ups

6 Thrusters (65/45)

6 Jumping Chin Over Bar Pull Ups

9 Thrusters (65/45)

9 Jumping Chin Over Bar Pull Ups

12 Thrusters (65/45)

12 Jumping Chin Over Bar Pull Ups

Continue adding three reps per movement each round.

Written by: Ralph

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