02/2/2018


CrossFit SPEED – CrossFit

Movement Prep

4 x

5 Burpees

4 strict press

3 v-sit ups

2 wall angels

1 wall climber

Strength & Conditioning

8min : STOH Complex (Build to tough )

3 Push Press

2 Push jerks

1 Split jerk

Metcon

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

Extras

4 x

800m AAB 65%

100m Deadball carry 45/35

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