Thursday 14th of December 2017


CrossFit SPEED – CrossFit

Movement Prep

3 Sets of –

12 Sumo Squat, driving elbows into knees – open those hips

10m Jumping Double High Knee’s

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP

12 Clean & Jerks 60/40

6 Burpee onto plate

12 Box Jumps 24/20

Extras

Metcon (No Measure)

3 Rounds of

14 DB Hammer Curls

100m Supinated, full extension DB Walk

ROMWOD

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