07/12/15

Posted on Posted in Workout of the day

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