Monday 4th of September 2017


CrossFit SPEED – CrossFit

Warm-up

3 Rounds of;

10 Barbell Good Morning’s

6 Scap Push-up’s

5 DB Bent Over Row

Strength & Conditioning

Hang Power Clean (3-3-3-3)

Metcon

Metcon (Time)

4 Rounds for time of;

15 DB Lunges 20/15

12 DB Power Cleans 20/15

9 Pull-up’s

Extras

Metcon (No Measure)

Single Arm Ring Row

4 sets of 6 each side, for quality.

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