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