30/01/2018


CrossFit SPEED – Bootcamp

40min: Metcon (Time)

Paired workout ( runnning clock )

500 – 400- 300- 200- 100m Row/airdnye

Person 1 will complete there 500m row as hard as they can ,

person 2 will be holding 2 kettle bells in front rack postioning if the kettle bells drop before partner has rowed it will be a 5 syncro burpee penality for every time and to be completed aftrer all distances has been done .

Part B

50 – 40- 30 – 20 – 10

wall balls

burpee over Db

Db snatches

Share workload as needed, complete 100m run after every round so

50 wall balls

50 burpee over db

50 db snatches

100m run ecttt………down to 10 reps

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