Friday 22nd of September 2017


CrossFit SPEED – CrossFit

Movement Prep

5 Minute AMRAP

12/9 Calories

10 Tuck Jumps

10 Banded Pull Aparts

Strength & Conditioning

Front Squat (10-10)

Front Squat (4-4-4-4)

Perform @ 77.5-82.5% of 1RM

Metcon

Metcon (Time)

8 Rounds For time

(Alternating Rounds)

15 Front Squats 60/40

12 Chest to Bar

9 Back Squats 60/40

6 DB Shoulder to Overhead 25/15

1 Rope Climb

Extras

Metcon (No Measure)

4×10 (each side) Single Leg Romanian Deadlift

4×10 (each side) Banded Straight leg Kick Back

4×10 Banded Rear Delt Fly

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