Thursday 11th of January 2018


CrossFit SPEED – CrossFit

Movement Prep

3 rounds of;

300m run

7 pushups

7 ring rows

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

5 Power Snatch 62.5/42.5

3 Box Jumps 30/24″

1 Bar Muscle Up
3 Minutes Rest

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

5 Floor Press 62.5/42.5

3 Dumbell Snatch 25/15

1 Deadball over Shoulder 65/45
3 Minutes Rest

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

50 Burpee over Bar

30 Hang Power Clean 62.5/42.5

10 Handstand Push-Up’s

Extras

Romwod

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