Final Workout for 2017!


CrossFit SPEED – Sunday Social Session

Metcon

Metcon (Time)

2017!

Working with a partner complete 50 repetitions of each movement!

Male’s – 40 KG Barbell, 22.5/20 KG Dumbbells 24KG Kettlebell

Females – 30 KG Barbell – 15KG Dumbbells 16KG Kettlebell

50 reps x 40 movements, 2000 Reps

17 Squat Snatch Buy Out – 60/40 KG

2017 Total Repetitions

Power Clean

Front Squat

Back Squat

Push Press

Push Jerk

Deadlift

Box Jumps

Burpees

Power Snatch

Kettlebell Swing

HS Walk/ Wheel Barrow Walk (50m total)

Air Squats

Tyre Flips

Pull -Up’s

Pistols

Dumbell Bicep Curls

Dumbell Tricep Extensions

Push-Up’s

Dumbell Lunges

Dumbell Man Makers

Devils Press

Handstand Pushups

Kettlebell Goblet Squats

Situps

Floor Press

Calories

Burpee Pull-Up

Strict Press

Hollow Rocks

Mountain Jumpers

V Sit’s

Overhead Squats

Toes to Bar

Kettlebell Snatches

Russian Twists

Single Arm OH Kettlebell Lunge

Dumbell Snatch

Wall Ball to partner

Tyre Hammer Hits

10m Tyre Push

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