Saturday 9th of September 2017


CrossFit SPEED – CrossFit

Warm-up

3 Rounds

10 Banded Overhead Squat

100m Run

12 Push Up’s

Strength & Conditioning

Push Press (10-8-6-5-5)

Find a heavy 5 Push Press for the day using the above rep scheme.

Metcon

Jenny (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

20 Overhead Squats, 45#

20 Back Squats, 45#

400m Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
To learn more about Jenny click here
Men use 20KG Bar

Women use 15KG Bar

Extras

Metcon (3 Rounds for reps)

3 Sets for Max Unbroken Reps in each round of;

Air Squats

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