Trainer Warmup 10 Min.

Strength/Strength: Armless Front Squats/Dumbbell seated strict Press (20 Min.)

1a: 5-5-5-5-5 Armless Frontsquats

1b: 10-10-10-10-10 Dumbbell seated strict Press 20/15//15/10

then

„I am a CrossFitter“

For Time:

100 Thrusters* 42,5/30kg//30/20kg

*Everytime you place the Bar on the floor do 10 UP&DOWNS immediately! (Sorry Burpees, not this time…)

Score: Time. Time Cap.: 15 Minutes. Cannot drop the Bar. Scale weights as needed.