Starting at zero and at every minute mark there on, perform 5 burpees
Clusters: Go medium heavy on this. The burpees should take you around :20 and you should be able to perform about 3-4 clusters in the remaining time. (+/135/115/95/75/-)
Burpess: 5 Burpees / 5 Squat thrusts / 3 Burpees
CrossFit Group Class Programming Template (WK7/8)
CALLING ALL ARTISTS!!!
The Art show is coming back to CFSBK and we want to see YOUR work! Please contact coach Katie with the info above if you’re interested in showing some of your work. Check out some shots from our 2019 show:
Richard Greenspan says
tough workout today – hardest part for me (other than the burpees and clusters) was keeping track of # of clusters and then counting to 5 every minute.
Loved the no music day! That’s me – grumpy-old-man-who-prefers-quiet! Although maybe with music my counting would not have been so distracting.
DNF the workout. 🙁 It’s been so long since the last time I was sick (not COVID, didn’t want to come to the gym w/o a negative test) that I’ve forgotten how to treat myself when recovering from a cold. I even thought I was being too easy with myself using 30# DBs for the clusters but by rep 34 I was dizzy and I knew it was time to call it. My lung capacity is clearly still not there.
Planning to go REALLY easy on myself for at least the next 5 days. Live and learn.