Warm up
Air Squat Clinic
3x20 Air Squats
10sec rest between rounds
Slow & Controlled

For Time:
50 Pullups
Run 400m
21 Thrusters (95/65)
Run 800m
21 Thrusters (95/65)
Run 400m
50 Pullups

Post Time to Comments.

Scaling options will be provided by coaching staff.

The following post on hand care is courtesty of Crossfit Verve. Ripping your hands is not cool, and doesn’t need to happen. Hand rips can take a while to heel, are painful, annoying and may prevent you from training to you full capacity for a while. Here are a few tips to help you keep from tearing:

Hand care 101:

Step one: Get a Foot razor and a pumice at your local drug store (target is the cheapest we’ve found).

Step two: When in the shower, first shave the callouses on your hands gently. No need to do this for time folks, be careful not to over do it.

Step three: Use soap and a pumice to smooth them out.

Step four: Have nice and smooth hands that rip less and interrupt training less.

No excuses, take care of your hands. If your hands are still excessively tender, consider buying gymnastics straps. We do not recommend any other type of glove as they can cause a loss of grip the the bar.