Warm UP (10 mins)
400m Run; Movement Flow
Strength (10 mins)
Loaded Push Ups 3×5
Perfect Curl 3×5
WOD (6:30)
Death by Thrusters & Burpees
15min TimeCap
1min 1 Thruster 45/30
2min 2 Thruster
3min 3 Thruster
Rest of The Time
Total mins = Reps Burpees
Burpee Penalty reps for WOD:
15 min – 15
14 min – 29
13 min – 42
12 min – 54
11 min – 65
10 min – 75
9 min – 84
8 min – 92
GET STARTED IN CROSSFIT AT CROSSFIT FIBRE
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