Thursday 16th of November 2017


CrossFit SPEED – CrossFit

Movement Prep

2 Sets of

300m Run

5 Burpees

10 Air Squats

Metcon

Metcon (Time)

For Time

2 Rounds of;

60 Calories

50 SA Front Rack KB Lunges 24/16**

40 Burpee Box Jump Overs 24″/20″

30 Power Cleans 60/40

20 Weighted Sit-up 15/10

10 Strict Handstand Push-Up’s

**Change arms holding the kettlebell, every 5 reps
Keep in mind the pacing you used in the last cycle on Thursdays, this should be done at something slightly faster than that.

Extras

Metcon (No Measure)

3 sets of 14

Barbell Curls

into 100m “Gun Walk” (see attached image)

ROMWOD


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