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