Friday Workout

Beep Beep

"Bergeron Beep Test"

EMOM for as long as possible (capped at 20mins)
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
*Explanation - You will do one round every minute on the minute for as long as possible.  Once you can no longer get this accomplished within the minute, you will go the rower and row 500M.....then return and complete as many rounds as possible until the 20 minute mark. Try a round in your warmup and ask a coach to watch. If you aren't able to complete a full round in under a minute, lower the reps to a number that is challenging but attainable. Your coach will watch and ultimately have the final say in your number of reps, for all you sandbaggers out there. Same goes for the over-achievers who may not be able to safely squeeze the full rep scheme into a minute

*This is a workout created by Ben Bergeron, owner of CrossFit New England. His contention is that if you are able to get 16+ rounds on this workout, as well as 16+ on another workout (which i will program later this week), RX’d, then you have the straight up work capacity/engine to make it to the Games.  Chris Spealer got just below 18 rounds on this.

If you are unable to do RX'd pull-ups, please do ring rows as a mod.
*Record the amount of successfully completed rounds within the minute.

**I plagiarized most of this from another crossfit website but I can't remember which one.