Saturday 02/09/2017


CrossFit SPEED – CrossFit

Warm-up

2 X

1MIN Wall sit

1MIN Bridge

10 scorpions

Metcon

Metcon (AMRAP – Rounds)

30min EMOM (5Rounds)

1 – 40-60 D/us

2 – 12-16 TTB

3 – 4-9 Clean & Jerks 72.5/50

4 – 15-19 Wall balls 9/6

5 – 10-14 Burpee over bar

6 – Rest min

*Leave room to aim to improve on reps each round

Extras

4 x max

Ring dips

4 x 8

Upright barbel row (keep challenging but safe)

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