28th Oct

Posted on Posted in Workout of the day

CrossFit Taipan – CrossFit

Warm-up

Standard Warm-up 1 (No Measure)

Row 500m

THEN

3 rounds:

5 pushups

10 air squats

20 sec hollow hold

Weightlifting

Thruster (5-5-5-5-5-5 @ 75%)

Metcon

Metcon (AMRAP – Reps)

21 min EMOM;

20 rope throws

12 strict toes to bar

12 bar facing burpees

12 thrusters 30kg/20kg

12 box jumps

3 driveway sprints

rest