Name: Playbook - Simply Mander - 3 RFT (quick burner)
Uploaded: 2024-01-01T19:10:20.111Z
Duration: 15 min
Description: 3 RFT (quick burner)

20 cal bike
20 thruster
20 burpees 

suggested RX weight 95/75

DB Scaling option: 
20 cal bike
20 DB thruster
20 burpees

3 rounds for time: 
20 cal bike
20 thruster
20 burpees 

suggested RX weight 95/75

DB Scaling option: 
20 cal bike
20 DB thruster
20 burpees

- Work for time, distance, or calories
- Increase speed as comfortable

Bike erg

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thruster

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

3 rounds

3 RFT (quick burner)

Back squat strength & metcon

Lower body functional training (+ metcon)

Woo! Went a little hard on the bench… I’m excited to get better at  TTB again! 🔥

Nikita Miller

Push day - chest/triceps & metcon

Jaime Lynn

Cayla

Treva

Power Snatch/Posterior + For Time

Shey D

Nancy

Eeerrrrmmmaaaggaaahh!!!
So good! Awesome sweat! 🥵

Ashley

Lower body strength glute/quad focus + AMRAP

Push Press 1RM + For Time

Brandi Petro

Michael

16 MIN AMARAP

Would have loved to have a log for the bench press sets!

Nicole Alvarez

Jessica

I’m dead, like this is my spirit 💀 🔥

Bench Press +  Endurance

Awesome! I added 10 box jumps each round and increased the time to 15 minutes. First CrossFit style workout in over a year. Dead.

Kristina

Power clean + 8 MIN AMRAP (quick workout)

Not an experienced CrossFitter; would have liked clearer instructions for the AMRAP re: rep schemes.

3 RFT (quick burner)

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