Bang for the Buck
warmup: 6rds
3x Curtis p @ 65lbs
6x pullups
6x pushups
training:
1) 5rds
400m10 thrusters @ 115lbs
2) 4rds
10x barbell wipers
5x a2b
Comments:
Hard ass work cap. Bottom line is thrusters and sprints stacked together is a surefire way to become a beast. Most Crossfit work caps use 95lbs for men. We decided to bump it up because if you are able to do 21 reps unbroken you need to increase the load in my opinion.
Part two is a quick core session. Enjoy.