Thursday 23rd of November 2017


CrossFit SPEED – CrossFit

Movement Prep

2 Sets of

300m Run

5 Burpees

10 Air Squats

Metcon

36Min: Metcon (Time)

For Time

2Rounds

800m Run

50 Sit ups

40 Wall Balls 9/6

30 Burpees

20 Calories

10 STOH 70/45

Buy out

50m Tyre push

20 Bar muscle ups
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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