MONDAY

img_4137WOD

Strength:
Front Squat
Build to a heavy single
Then,
4 x 4 at 80% of heavy single

MetCon:
CrossFit Games Open Workout 11.6/12.5
3 Thrusters (100/65)
3 Chest-to-bar Pull-ups
6 Thrusters
6 Chest-to-bar Pull-ups
9 Thrusters
9 Chest-to-bar Pull-ups
12 Thrusters 
12 Chest-to-bar Pull-ups 
etc…

Aerobic:
4:00 AMRAP
Bar Facing Burpees