Strength
ramp up to your 1RM bench press, timecap 9’, then
1×12@60%, 1×10@65% & 2×8@75%, timecap 8’
newer athletes scale with 4×12@60%
Metcon
30-20-10
dumbbell thrusters (15kg/10kg)
kipping toes to bar
no timecap, estimated time 10’
fill up kipping toes to bar with range of motion
inspired by crossfit.com workout 180406