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2017 C5 Games

Workout

RX
21-15-9
thrusters (95/63)
pull-ups 

SCALED
21-15-9 db thrusters (35/25) jumping pull-ups

Workout Standards

At 3-2-1-Go, athletes will pick up the barbell and begin their first set of 21 thrusters. Achieving a full ROM squat at the bottom and achieving full lockout overhead. The barbell must be in line with the shoulder, hip, ankle over the athletes head at lockout. Once the athlete completes 21 thrusters, they will move to the pull-up bar to execute 21, chin over bar pull-ups. 
Continue this method through the sets of 15 and 9. 
This workout has a 8min time cap. 
Each unfinished rep counts as 1sec added to the time cap. 

Support

If you have any questions about the workouts and standards, please contact the event organizer, CHAD FRANCOcfranco@crossfitfivecities.com

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