Throwback
CFR 10 years

Warm up: CrossFit Warmup x 2
Pre-Mobility: Posterior Chain banded floss, Overhead rib mobilization

Health and Fitness
A. Four sets of:
A1. KB Bulgarian Split Squats x 8 reps each leg @ 3011, Rest 90 seconds
A2. Push ups x 10-12 reps @ 1111, Rest 90 seconds
B. For time:
Buy in 100 double unders
5 Wall Climbs
10 Box Jump Over
20 Pull-Ups
30 Goblet Squats (55/35)
20 Pull ups
10 Box jump overs
5 wall climbs
Buy out 100 double unders
Classic:
A. Four sets of:
A1. Back Squat x 8 Suggested loading -70% – 75%, Rest 90 seconds
A2. Push ups x max reps @ 1111, Rest 90 seconds
B.
For time:
Buy in 100 double unders
5 Wall Climbs
10 Box Jump Over
20 Pull-Ups
30 Alternating reverse overhead lunge (95/65)
20 Pull ups
10 Box jump overs
5 wall climbs
Buy out 100 double unders

*Advanced sub in 5 Bar Muscle ups for wall climbs
D. Mobility of choice