Throwback to August first when we did "Team Of Three Murph" as part C. of the holiday workout. Everyone asked "Are we still running outside, the rain is coming down sideways?"
You should be able to guess by the picture what my answer was...
CrossFit:
A.
In 10 Min Build to your heaviest Squat clean +2 thrusters
B.
E90 for 10 Rounds
10 Thrusters & 10 Pull Ups @ 65/95*
*This is for athletes with kipping or butterfly pull ups.
If you do not have kipping or butterfly pullups and are using a band perform the same E90 but with 8 Thrusters and 8 Pull Ups
Fitness:
A.
4 Rounds NFT
5 heavy swings (relative to athlete)
5 Chin Ups
5 Push Ups @ 41x1
B.
E90 for 10 Rounds
10 Med Ball Cleans 20+
8 Double Bell Thrusters 25/40#
6 Burpees
All three are to be done in less than 90 seconds each round. If you have 20-30 seconds rest each round that's perfect. Any less will not be sustainable. Adjustable
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