03/02/2018


CrossFit SPEED – CrossFit

Movement Prep

5Min AMRAP

100m Run

10m spiderman crawl

10 ring rows

Metcon

Extras

3 x

2min AAB

2min ROW

2 loops HS box walk around (1 full rotation in each direction)

Metcon (Time)

(Paired chipper)

2 Rounds for time

800m Run (RD1) 600 Farmers carry48/32 (RD2)

60 Alt Db snatches 22.5/15

60/40 Calories

400m KB front rack carry 48/32

60 Pull-ups

100m tyre push

60 v-sit ups

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