Friday 10/11/2017


CrossFit SPEED – CrossFit

Movement Prep

2 x

12/9 Cal row

6 Wall temo pikes

10 Barbell goodmornings

4 Scorpions

Strength & Conditioning

10Min: Deadlift (1RM )

Metcon

(Paired)

Metcon (Time)

(Athlete A)

10 Clean & Jerks 62.5/42.5

2 Rope Climbs

(Athlete B)

10 Clean & Jerks 62.5/42.5

2 Rope Climbs

(Athlete A)

10 Clean & Jerks 62.5/42.5

2 Rope Climbs

(Athlete B)

10 Snatches 62.5/42.5

4 Muscle ups

(Athlete A)

10 Snatches 62.5/42.5

4 Muscle ups

(Athlete B)

10 Snatches 62.5/42.5

4 Muscle ups

Extras

3 x

50m Farmers carry 64/48

50m pinch carry 15/10

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