Throwback
CFR 10 years

Warm up: CrossFit Warmup x 1

“Thunderstruck” … every time you hear “Thunder”, do a burpee!

Pre-mobility: lat stretch with band, crossover with band

Health and Fitness

A. Three sets of:

A1. Pull-Ups x 6-8 reps , Rest 60 seconds

A2. 1/2 TGU x 8 reps each arm, Rest 60 seconds

A3. Double-Under Practice x 60 seconds, Rest 60 seconds

B. 12min AMRAP:

10 Wall Ball

200m Row Sprint

Classic:

A. Three sets of:

A1. Strict Pull-Ups x max reps , Rest 60 seconds
(If you have Muscle ups, complete 2-6)

A2. 1/2 TGU x 8 reps each arm, Rest 60 seconds

A3. Double-Unders x 60 seconds, Rest 60 seconds

B. 12min AMRAP:

10 Wall Ball (20/14, 10/9ft)

200m Row Sprint

D. Mobility = calf stretch, hurdler stretch