CrossFit SPEED – CrossFit
2 rounds of;
400m Run @ 8/10 intensity
3 Wall Climbs w/ 20 second HS Hold on final rep.
10 Plyo Push-ups
Strength & Conditioning
In teams of 3, with a pet rock complete;
Tyre Push Shuttle (5-10-15)
200m (each) Farmers Carry 32/24
200m (each) Overhead Keg Carry
20 Tyre Flips, break the flips up as necessary between the 3.
Tyre flip should be challenging, ideally no more than 2-3 reps before needing to change
Pet rock will be a 20/14lb wall ball, the pet rock must stay off the ground at all times.
If the pet rock touches the ground, all team members must complete 7 syncro burpees.
10 Minute Cool Down
Row, Ride or Run
Aim for nose breathing only
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
20 (10 per side) Front Rack KB Lunge 32/24
Fist must be under chin, elbow under fist.
50 Double Unders
7 Chest to Bar