CrossFit Taipan – CrossFit
Warm-up
Standard Warm-up 4 (No Measure)
5 rounds:
30:30 rowing
Start at 70% capacity, increase gradually to around 90% pace.
Stretch
Metcon
Metcon (AMRAP – Rounds)
With a continuously running clock, complete five thrusters every minute on the minute
0:00-5:00 use 20kg/15kg
5:00-10:00 use 30kg/20kg
10:00-15:00 use 40kg/25kg
Continue adding 10kg/5kg every 5 minutes for as long as you are able.