Friday of 25th of August 2017


CrossFit SPEED – CrossFit

Warm-up

2 rounds of;

100m Run

15 Hollow Snaps

10 Goblet Squats

10m Bear Crawl

1 Wall Walk

Strength & Conditioning

Metcon (No Measure)

10 Minute EMOM

Minute 1 – 10 Strict Pull-Up’s or 1-5 Muscle Up’s

Minute 2 – 8-20 Handstand Push-up’s or Strict Handstand Push-ups

Metcon

Metcon (Time)

Partnered, For Time

500m Partner Bar Carry

50 Power Cleans

400m Partner Bar Carry

50 Power Snatch

300m Partner Bar Carry

50 Sumo Deadlift High-Pull

200m Partner Bar Carry

50 Shoulder to Overhead

100m Partner Bar Carry

50 Front Squats
Males – 40KG

Females – 30KG

The same bar you carry for the bar carry is the bar used for the barbell movements.

Share the workload as necessary.

Extras

Metcon (Time)

Assault Bike

100 Calories

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