Level 1

15 min AMRAP:

Ascending Ladder

Thrusters

Knee Raises

Level 2

15 min AMRAP:

Ascending Ladder

Thrusters 95/63

Knees to elbows

Level 3

15 min AMRAP:

Ascending Ladder

Thrusters 115/80

Toes To Bar

Level 4

15 min AMRAP:

Ascending Ladder

Thrusters 135/95

Toes To Bar

Motivation

Thrusters…. one of the movements that every Crossfiter dislikes. With that said it needs to be practiced more and more in order to get comfortable with the movement. Remember keep your friends close and the movements you hate closer! I know some of you will pick not to come today due to the fact that you may hate thrusters! THAT IS UNACCEPTABLE!! No matter if we do 1 thruster or 100 we are still getting better by doing the movement. Come into today thinking your gonna crush it……and do it!

Strength

Deadlift

10 minute EMOM

1 rep @ 90%

Get more Awesome:  Couch Stretch 2 mins/side calve and hammy smash