Every 3 minutes for 21 minutes (7 rounds) complete:  

  • 9 Burpees 
  • 7 Chest to bar pull ups  
  • 5 Thrusters (60/40)  

Aim to complete each round as fast as you can ensuring enough time to rest before starting the next round. If you fail to complete a round within the 3 minutes then scale the weight/movements to ensure you can finish the full 7 rounds while keeping it in the time frame. 

Shout out Amiee, Emily and Jade representing the box and competeting this weekend at the CrossFit Llanelli Throwdown. Good work girls!!!