Saturday 16/09/2017


CrossFit SPEED – CrossFit

Movement Prep

3 x

20 D/us

1 Ratchet clean pull

2 clean Pull unders

3 Thrusters

4 No arm stand ups (from back)

Weightlifting

3 Position Clean (10min EMOM (1rep))

1 High hang Clean

1 Hang Clean

1 Full Clean
Start @60% increase every 2-3Min

Metcon

Metcon (Calories)

Buy in – 2MIN

* Max calories

Metcon (Time)

30-20-10

Jump Squats to target

Push press 42.5/30

Single arm Russian swings 32/24

* at the end of each rounds 4 heavy tyre flips

Extras

10Min cooldown

bike,row,walk

* should be able to hold a full conversation

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