CrossFit Taipan – CrossFit
Warm-up
Standard Warm-up 13 (No Measure)
3 rounds, 20 seconds on each:
Pushups
Kipping swing / Active hang
Single-leg deadlift
Lunges
Squats
QUALITY NOT SPEED!
Weightlifting
Back Squat (5-5-5-5-5-5-5)
80%+ of 1 RM
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups