Warmup start this at 10:00
12m suitcase carry/side up to wow
10 kipping knee raises
20 double unders
CrossFit Workout start this at 20:00
For time and load:
12meter unbroken suitcase carry/side (AHAP)
10 box jumps
8 toes to bar
rest 1:00 in between rounds
rx+ 12 of everything
2 scores: time to completion, and weight on the carry
Accessory Work start this at 45:00
3 sets of:
10 dumbbell seated cuban press, slow and controlled
50 banded pullaparts
Cooldown start this at 55:00
1:00 forearm smash
1:00 heart opener
25-30% of your deadlift would be a good goal for the suitcase carry. 12m is one length of the floor. Feel free to break the handles out. The toes to bar and box jumps should be unbroken, but challenging to keep that in the later rounds.
20:00 bike test
20:00 for max cals.
Anything above 315 for guys and 250 for ladies would be… gnarly.
Pay attention to your average cadence and wattage.