19/10/2017


CrossFit SPEED – Caveman Training

Metcon

Team wod 6 per team 3 males 3 females

pair 1 start 40 Aks then run 500m run together

20 pull ups

Pair 2 next 30 Aks

20 pull ups ….run 300m together

Pair 3 last … 20 Aks

20 pull ups…. 100m run together

Then females go together and males go together working through

70 wall balls

60 dumbell clean and press

50 tyre flips

40 toes through rings

30 dead ball over shoulder

Then

Males load the bar to 150kgs and females load to 100kgs

Males are doing a deaqdlift hold while the females are working through 60 cals

females then hold the deadlift bar when males are working through 60 cals also

As a team complete 30 syncro burpees followed by a 400m Partner carry run to finish 2 team members must be off the ground at all times 🙂

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