16/10/2017


CrossFit SPEED – Caveman Training

Warm-up

In pairs

complete

4 x 100m runs

then 2 rounds of

5 syncro burpees

10 syncro squats

15 Syncro jump lunges

Metcon

paired

800m farmers carry (shared )

400m Front rack carry Kb (Shared)

200m Overhead carry Kb (Shared)

5 rounds of

50 skips

30 Air squats

25 wall balls

15 pull ups

12 Alternating dumbell snatches

* Alternating movements

As many rounds A s possible of

8 Calories

8 burpee over bar

Round for round with your pair….

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