Thursday 21/12/2017


CrossFit SPEED – CrossFit

Movement Prep

400m run

30 hollow rocks

15 push ups

10 sumo squats

Metcon

Metcon (6 Rounds for reps)

EMOM

1-5 – AAB for cal 30on30off

5-10 – 10 TTB

10-15 – 6 Clean & Jerks 62.5/42.5

15-20 – 20m sled sprint 100/70

20-25 – 4 Ring muscle ups / strict ring pull ups

25-30 – 20m suitcase lunge 48/32

Extras

2 x 8 Bench Press

2 x 6 Bench Press

2 x 10 Bench Press

* all sets challenging

ROM WOD (chase the swole & flexy)

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