Saturday 23/12/2017


CrossFit SPEED – CrossFit

Movement Prep

3 Rounds

12/9 cal

6 elephant push ups

12 ring rows

Metcon

Metcon (Time)

1.6km Run

21 Cleans 70/45

800m Run

15 Cleans 80/52.5

1.6km Run

9 Cleans 90/60

Extras

4 x 4

Jerk Dip holds @115% (4sec hold)

4 x 1 min

Deadball breathing – (tempo 7in 3 pause 7 out)

join us

LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….