CrossFit Taipan – CrossFit
Warm-up
Standard Warm-up 6 (No Measure)
In a pair:
Run 400m with 9/6kg wall ball
THEN
2 rounds each (alternating between partner, one round at a time)
Row 10 cals
10 pushups
Weightlifting
Thruster (3-3-3-3-3)
10 mins to establish 3 rep max.
Weightlifting
Metcon (AMRAP – Reps)
10 min AMRAP:
Run 400m then in remaining time
2 thrusters, 42.5kg/30kg
2 lateral burpees
4 thrusters
4 burpees
6 thruster
6 burpees
etc