Sunday 8th of October 2017


CrossFit SPEED – Sunday Social Session

Metcon

Metcon (No Measure)

40min of continuous rounds @ 70% max effort

2000m Bike

1000m Row

1.4km Run

Left Arm 24/16kg – 32/24kg:

20sec KB Single Arm OH Carry

20sec KB Single Arm Front Rack Carry (elbow under fist)

20sec KB Suitcase Carry

Right Arm 24/16kg – 32/24kg

20sec KB Single Arm OH Carry

20sec KB Single Arm Front Rack Carry (elbow under fist)

20sec KB Suitcase Carry
Pace should be something that you could continue to do for 2hrs at a continuous pace, non-stop.

1.4km is to the BOLD driveway.

Females weight range for KB is 16-24kg depending on mobility.

Males weight range for KB is 24-32kg depending on mobility.

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