CrossFit Class 11/3

Back Squat  Build to a 3 RM over 10 Minutes

AMRAP in 12

3 Thrusters 135/95lbs

3 Toes to Bar

3 Thrusters 135/95lbs

6 Toes to Bar

3 Thrusters 135/95lbs

9 Toes to Bar

6 Thrusters

12 Toes to Bar

etc increasing thrusters by 3 every 3rd set and toes to bar by 3 every set

3 sets of

Kneeling DB Press 8-12 per arm

Supinated Inverted Row 8-12 (BB on Rack)

Reverse Snow Angels 8-12

3 sets of

1 Arm DB Standing Row 8-12 per arm

DB Biceps Curl 8-12

Rolling Tricep Exetension 8-12

AMRAP in 14 Minutes

10 Box Jumps or Step Ups

10 Russian Swings