03/10/15

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

(No Measure)

3 rounds for quality, 20 seconds on each station:

Strict pullups

Kip swing

One-legged deadlift

Reverse lunges

Pushups

Weightlifting

Power Clean (Technique, build to heavy single)

Metcon

Metcon (Time)

For time:

Run 1.6km (4x400m)

50 bar facing burpees

40 calorie row

30 front squats/OHS 60/42.5kg

20 power cleans/snatches 60/42.5kg