16/11/2017


CrossFit SPEED – Bootcamp

Metcon

Warm-up

10m frankinsteins

20 jump squats

10m bear crawl

20 jump lunges

10m crab crawl

20 jumping jacks

Metcon (Time)

1km run

30 db thrusters

30 burpee to bar

30 pull ups

1km row

20 db thrusters

20 burpee to bar

20 pull ups

1km run

10 db thrusters

10 burpee to bar

10 pull ups

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