Saturday 11/11/2017


CrossFit SPEED – CrossFit

Movement Prep

5Min AMRAP

30 Single skips

2 Strict TTB

10m Spiderman crawl

30 second Bridge

Strength & Conditioning

10Min: Metcon (AMRAP – Rounds and Reps)

EMOM

Min 1 – 1 Hang clean 1 Thruster 72.5/52.5

Min 2 – 12 Lateral Burpee over bar

Metcon

16Min: Metcon (AMRAP – Rounds and Reps)

75 D/us

7 Power cleans 72.5/52.5

300m Run

14 AKB Swings 32/24

24/20 Calories

21 Wall Balls 9/6

Extras

3 x 8 @65%

Bench Press (5,1,1)

3 x 21 (barbell curls)

7 top Half curls

7 Bottom half curls

7 full curls

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