Friday 8th of September 2017


CrossFit SPEED – CrossFit

Warm-up

3 Rounds of

5m each Direction, Banded Squat Walk

5 Each Leg, Single leg Barbell Glute Bridge

10m Bear Crawl

Strength & Conditioning

Back Squat (5-5-3-3-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP, working in indian file

5 Deadlifts 60/40

7 Front Squats 60/40

9 Shoulder to Over Head 60/40

12 Kettlebell Snatch 24/16

15 Box Jump Over 24/20
Scored as wherever Partner B gets to in the AMRAP.

Extras

Metcon (Calories)

5 Minutes for Max Calories on the Assault Bike.
Compare result to your row for calories earlier in the week.

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