Friday 18/08/2017


CrossFit SPEED – CrossFit

Warm-up

5min (TEAM OF 3)

Max double unders

* every break switch athletes, 2 athletes not working holding a wall sit or hollow hold

Metcon

9min: Metcon (AMRAP – Rounds and Reps)

Teams of 3 (INDIAN FILE LADDER)

6 – 8 – 10 – 12 – 14 – 16 etc.

STOH 50/30

25m tyre push

Box jump overs 24/20″

5Min: Metcon (Calories)

*Max Calroies
straight Into

Metcon (Time)

FOR TIME

30-25-20-15-10-5

Deadlifts 100/65

CTB pull ups

* share work load

Extras

Snatch Pull (4-4-4-4)

Banded snatch pulls @70%

Bench Press (6-6-6-6)

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