Friday 11th of August 2017


CrossFit SPEED – CrossFit

Warm-up

In a team of 4, complete;

20 Tyre Flips, 1-for-1

200m Run

20 Air Squats

Metcon

Metcon (Time)

In a Pair, complete;

50 Front Squats 50/35KG

Partner not squatting, must hold front rack

50 Box Jump Overs 24/20″

Partner not jumping must hold a bridge

50 Pull-Up’s

Partner not doing pull-ups must hold chin over bar

50 Handstand Push-ups

Partner not doing handstand pushups must hold front squat bar overhead.

Strength & Conditioning

Metcon (Weight)

In 7 Minutes, Find a 3rm Strict Pull-Up – Any Grip
If using a band, progress down in band thickness to find a 3rm.

If not using a band, progress up in weight untill a 3rm is found.

Extras

Metcon (AMRAP – Rounds)

In 7 minutes, complete as many 20m lengths as possible of

Body Weight Farmers Carry.

Farmer’s Handles are under the stairs, if you’re lucky enough to weigh 64kg’s you can use 2 x 32kg kettle bell’s.

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