The Crawfish Boil and Open Workout 13.5 will be this weekend. 13.5 workout will start at 10am and will take the place of the 9am Intro Class and Regular 10am class this Saturday. Foundations will still be held at 8am.
CrossFit Open Workout 13.5 (If you plan to do this on Saturday, I would suggest coming in and doing a light, 10 min row)
Complete as many rounds and reps as possible in 4 minutes of:
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
Endurance WOD
(complete 3+ hours before or after the Performance WOD)
Run: OFF
Tri: Swim – 400m TT(Time Trial)