Thursday 26th of October 2017


CrossFit SPEED – CrossFit

Movement Prep

2 Rounds of;

12/9 Calories

20m Bunny hops

20 Hollow rocks

Metcon

Metcon (AMRAP – Rounds)

34 Minutes of continuous rounds @ 2HR Pace

800m Run

60 D/us

1.2km AAB

100M Front rack carry 24/16

30 sit ups

600m Row

30 Plate Squats 15/10

Extras

Metcon (No Measure)

Every 60 Seconds for AMMAP (when you fail to make a round you finish)

7 Ring Rows

7 DB hammer curls 15/10

ROMWOD

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